Comparing Nutrients in 500 calories Clementines VS Sunflower Seeds

Weight per 500 calories

• Clementines: 1064g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 12.4 times more energy per unit of mass than Raw Clementines, which is very high in comparison to other foods. Clementines having low energy density.

Which food has more nutrients per 500 calories - Clementines or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Clementines	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	NA	12% 3.8g	32g per day for Men 19-50 years
Omega 3	NA	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	NA	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	13% 17g	130g per day for Men 19-50 years
Sugars	135% 98g	3.1% 2.24g	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	24% 17.4g	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	% 17g	NA	g per day for Men 19-50 years
Sucrose	% 63.4g	% 2.14g	g per day for Men 19-50 years
Fiber	47.6% 18g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	16% 9.04g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Clementines	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.2% 0.91mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.3% 6.77mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.4% 0.8mg	88.6% 1.15mg	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	64% 255μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	577% 519mg	1.33% 1.2mg	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	14% 2.13mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Sunflower Seeds	Recommended Dietary Allowance
Calcium	32% 319mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	171% 1.54mg	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	18.6% 1.5mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	72.6% 1.67mg	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	32% 223mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	55.4% 1883mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.6mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	25% 921g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Clementines vs Sunflower Seeds:

• Raw Clementines have 1.7 times more Vitamin B5, 1.3 times more Vitamin B9 and 433.1 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B6 and 14.2 times more Vitamin E than Raw Clementines.
• Both Raw Clementines and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Raw Clementines as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Clementines vs Sunflower Seeds:

• Raw Clementines have 4.8 times more Calcium, 3.4 times more Potassium and 227.4 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.4 times more Copper, 3 times more Iron, 2.6 times more Magnesium, 6.8 times more Manganese, 2.5 times more Phosphorus, 42.7 times more Selenium and 6.7 times more Zinc than Raw Clementines.

Comparison of macro-nutrients per 500 calories:

• Raw Clementines have 7.5 times more Carbohydrate, 43.5 times more Sugars and 2.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 27.6 times more Fat and 2 times more Protein than Raw Clementines.
• Both Raw Clementines and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Raw Clementines as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 500 kcal.