Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Oranges

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Oranges: 638g

Roasted Sunflower Seeds have 12.4 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Oranges	7%	2%	91%

Macro Nutrients

	Roasted Sunflower Seeds	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	57.7% 75g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	82.3% 59.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15% 5.72g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	29.5% 0.38mg	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	30.5% 122μg	48% 191μg	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	0.8% 0.72mg	377% 340mg	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	89.7% 13.5mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Oranges	Recommended Dietary Allowance
Calcium	3.6% 36mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	32% 0.29mg	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	24.5% 1.96mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	6.94% 0.16mg	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	85% 595mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Oranges:

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Vitamin B3, 2.3 times more Vitamin B5 and 11.7 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 10.2 times more Vitamin B1, 2 times more Vitamin B2, 1.6 times more Vitamin B9 and 470.6 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Oranges have similar amounts of Vitamin B6 per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Oranges:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.3 times more Copper, 3.1 times more Iron, 6.8 times more Manganese, 6.7 times more Phosphorus, 12.8 times more Selenium and 6.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 7.1 times more Calcium, 2.6 times more Potassium and 895.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Oranges have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 33.5 times more Fat, 28.1 times more Saturated Fat, 147.1 times more Omega 6 and 1.7 times more Protein than Raw Oranges.
• While Raw Oranges contain 6 times more Carbohydrate, 42.4 times more Sugars and 2.7 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Oranges have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.