Comparing Nutrients in 500 calories Dry Roasted Sunflower Seed Kernels From Shell with Salt VS Valencia Oranges

Weight per 500 calories

• Dry Roasted Sunflower Seed Kernels From Shell with Salt: 92g
• Valencia Oranges: 1020g

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 11.1 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Dry Roasted Sunflower Seed Kernels From Shell with Salt or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Sunflower Seed Kernels From Shell with Salt	13%	76%	11%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.6g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	15% 4.78g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	3.95% 0.063g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	177% 30g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.8% 14g	93% 121g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	NA	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	0% 0g	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	% 0.027g	NA	g per day for Men 19-50 years
Sucrose	% 2.47g	NA	g per day for Men 19-50 years
Fiber	21.7% 8.24g	67% 25.5g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.3% 0.23mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	129% 6.45mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.6% 0.74mg	49.5% 0.64mg	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	54.3% 217μg	99% 398μg	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	1.42% 1.3mg	550% 495mg	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	159% 24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.06% 2.47μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Valencia Oranges	Recommended Dietary Allowance
Calcium	6.4% 64mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	186% 1.68mg	42% 0.38mg	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	43.5% 3.48mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	10.2% 0.23mg	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	151% 1058mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	132% 72.6μg	NA	55μg per day for Men 19-50 years
Sodium	367% 5502mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	44% 4.84mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	0.03% 1.1g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Valencia Oranges:

• Dry Roasted Sunflower Seed Kernels From Shell with Salt have 2.3 times more Vitamin B3 and 2.5 times more Vitamin B5 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 9.1 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B9 and 386 times more Vitamin C than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Raw Valencia Oranges have similar amounts of Vitamin B6 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Valencia Oranges:

• Dry Roasted Sunflower Seed Kernels From Shell with Salt have 4.4 times more Copper, 3.8 times more Iron, 8.2 times more Manganese, 6.1 times more Phosphorus, more Sodium and 7.9 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 6.4 times more Calcium, 2.3 times more Potassium and 801.7 times more Water than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Raw Valencia Oranges have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels From Shell with Salt have 14.9 times more Fat, 13.4 times more Saturated Fat, 66.9 times more Omega 6 and 1.7 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.6 times more Omega 3, 8.7 times more Carbohydrate and 3.1 times more Fiber than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Raw Valencia Oranges have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.