Comparing Nutrients in 500 calories Tangerines, (mandarin oranges), canned, juice pack, drained VS Sunflower Seeds

Weight per 500 calories

• Tangerines, (mandarin oranges), canned, juice pack, drained: 1316g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 15.4 times more energy per unit of mass than Tangerines, (mandarin oranges), canned, juice pack, drained, which is very high in comparison to other foods. Tangerines, (mandarin oranges), canned, juice pack, drained having low energy density.

Which food has more nutrients per 500 calories - Tangerines, (mandarin oranges), canned, juice pack, drained or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Tangerines, (mandarin oranges), canned, juice pack, drained	7%	1%	92%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Tangerines, (mandarin oranges), canned, juice pack, drained	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.053g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0.82% 0.013g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.066g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	13% 17g	130g per day for Men 19-50 years
Sugars	150% 109g	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	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	% 2.14g	g per day for Men 19-50 years
Fiber	41.6% 15.8g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	17.6% 9.87g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Tangerines, (mandarin oranges), canned, juice pack, drained	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	96% 868μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.16mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.86mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.5% 0.57mg	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	16.4% 65.8μg	48.6% 194μg	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	496% 446mg	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	13% 1.97mg	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

	Tangerines, (mandarin oranges), canned, juice pack, drained	Sunflower Seeds	Recommended Dietary Allowance
Calcium	15.8% 158mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	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	44.4% 3.55mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	34.5% 145mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	NA	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	20.7% 145mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	52.6% 1789mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	4.4% 65.8mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	63.4% 6.97mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	32% 1178g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tangerines, (mandarin oranges), canned, juice pack, drained vs Sunflower Seeds:

• Tangerines, (mandarin oranges), canned, juice pack, drained have 338.1 times more Vitamin A, 1.3 times more Vitamin B2 and 372.1 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Vitamin B6, 3 times more Vitamin B9 and 15.3 times more Vitamin E than Tangerines, (mandarin oranges), canned, juice pack, drained.
• Both Tangerines, (mandarin oranges), canned, juice pack, drained and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
• Both Tangerines, (mandarin oranges), canned, juice pack, drained as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Tangerines, (mandarin oranges), canned, juice pack, drained vs Sunflower Seeds:

• Tangerines, (mandarin oranges), canned, juice pack, drained have 2.4 times more Calcium, 3.2 times more Potassium, 1.6 times more Zinc and 290.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Copper, 1.3 times more Iron, 1.9 times more Magnesium, 3.9 times more Phosphorus and 8.6 times more Selenium than Tangerines, (mandarin oranges), canned, juice pack, drained.

Comparison of macro-nutrients per 500 calories:

• Tangerines, (mandarin oranges), canned, juice pack, drained have 7.2 times more Carbohydrate, 48.4 times more Sugars and 2.1 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 83.7 times more Fat, 72.5 times more Saturated Fat, 300 times more Omega 6 and 1.8 times more Protein than Tangerines, (mandarin oranges), canned, juice pack, drained.
• Both Tangerines, (mandarin oranges), canned, juice pack, drained and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Tangerines, (mandarin oranges), canned, juice pack, drained as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.