Comparing Nutrients in 300 calories Valencia Oranges VS Dry Roasted Sunflower Seed Kernels with Salt

Weight per 300 calories

• Valencia Oranges: 612g
• Dry Roasted Sunflower Seed Kernels with Salt: 51.5g

Dry Roasted Sunflower Seed Kernels with Salt have 11.9 times more energy per unit of mass than Raw Valencia Oranges, which is very high in comparison to other foods. Valencia Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Valencia Oranges or Dry Roasted Sunflower Seed Kernels with Salt?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Dry Roasted Sunflower Seed Kernels with Salt	12%	72%	16%

Macro Nutrients

	Valencia Oranges	Dry Roasted Sunflower Seed Kernels with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	NA	1.94% 1.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.015g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	12.2% 4.64g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Dry Roasted Sunflower Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	59.7% 239μg	30.5% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	330% 297mg	0.8% 0.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Dry Roasted Sunflower Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	24.5% 245mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	105% 0.94mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.9% 0.55mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	47.3% 1.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15% 104mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	NA	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	22.5% 338mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	14.3% 529g	0.017% 0.62g	3700g per day for Men 19-50 years

Valencia Oranges VS Dry Roasted Sunflower Seed Kernels With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Valencia Oranges or Dry Roasted Sunflower Seed Kernels with Salt?

Lets compare vitamin content per 300 calories of Valencia Oranges vs Dry Roasted Sunflower Seed Kernels with Salt:

• 300 calories of Valencia Oranges have more Vitamin A, 9.7 times more Vitamin B1, 1.9 times more Vitamin B2, 2 times more Vitamin B9 and 411.5 times more Vitamin C than Dry Roasted Sunflower Seed Kernels with Salt.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels with Salt contain 2.2 times more Vitamin B3 and 2.4 times more Vitamin B5 than Raw Valencia Oranges.
• Both Valencia Oranges and Dry Roasted Sunflower Seed Kernels with Salt provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Dry Roasted Sunflower Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin C
• Both Raw Valencia Oranges as well as Dry Roasted Sunflower Seed Kernels with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Valencia Oranges vs Dry Roasted Sunflower Seed Kernels with Salt:

• 300 calories of Valencia Oranges have 6.8 times more Calcium, 2.5 times more Potassium and 854.6 times more Water than Dry Roasted Sunflower Seed Kernels with Salt.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels with Salt contain 4.2 times more Copper, 3.6 times more Iron, 7.7 times more Manganese, 5.7 times more Phosphorus, more Sodium and 7.4 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Dry Roasted Sunflower Seed Kernels with Salt contain similar levels of Magnesium per 300 calories.
• 300 calories of Valencia Oranges lack sufficient amounts of Zinc
• 300 calories of Dry Roasted Sunflower Seed Kernels with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Valencia Oranges have 2.8 times more Omega 3, 5.9 times more Carbohydrate and 3.3 times more Fiber than Dry Roasted Sunflower Seed Kernels with Salt.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels with Salt contain 14 times more Fat, 12.6 times more Saturated Fat, 62.7 times more Omega 6 and 1.6 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Dry Roasted Sunflower Seed Kernels with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Valencia Oranges provide inadequate amounts of Omega 6
• 300 calories of Dry Roasted Sunflower Seed Kernels with Salt provide inadequate amounts of Omega 3