Comparing Nutrients in 5 ounces Clementines VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Clementines	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	NA	23% 7.4g	32g per day for Men 19-50 years
Omega 3	NA	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	NA	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	26.2% 34g	130g per day for Men 19-50 years
Sugars	18% 13g	5.34% 3.87g	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	3.2% 2.32g	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	% 2.25g	NA	g per day for Men 19-50 years
Sucrose	% 8.45g	NA	g per day for Men 19-50 years
Fiber	6.34% 2.4g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	2.15% 1.2g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Clementines	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.63% 0.9mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	87.7% 1.14mg	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	8.5% 34μg	84% 336μg	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	77% 69mg	2.2% 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	1.9% 0.28mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	288% 2.6mg	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	2.5% 0.2mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	130% 3mg	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	4.25% 29.8mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	7.38% 251mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	3.3% 123g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Clementines vs Roasted Sunflower Seeds:

• Raw Clementines have 34.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 8.2 times more Vitamin B2, 11.1 times more Vitamin B3, 46.6 times more Vitamin B5, 10.7 times more Vitamin B6, 9.9 times more Vitamin B9, 130.5 times more Vitamin E and more Vitamin K than Raw Clementines.
• Both Raw Clementines and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 5 oz.
• Both Raw Clementines as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Clementines vs Roasted Sunflower Seeds:

• Raw Clementines have 72.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Calcium, 42.6 times more Copper, 27.1 times more Iron, 12.9 times more Magnesium, 91.7 times more Manganese, 55 times more Phosphorus, 4.8 times more Potassium, 793 times more Selenium and 88.2 times more Zinc than Raw Clementines.

Comparison of macro-nutrients per 5 ounces:

• Raw Clementines have 3.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 12.4 times more Energy, 332 times more Fat, 2 times more Carbohydrate, 6.5 times more Fiber and 22.7 times more Protein than Raw Clementines.
• Both Raw Clementines as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 5 oz.