Comparing Nutrients in 5 ounces Valencia Oranges VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Valencia Oranges	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	25.4% 33g	130g per day for Men 19-50 years
Sugars	NA	20.6% 15g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 15g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	60% 0.78mg	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	14% 55.3μg	84% 336μg	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	76.4% 68.7mg	4.25% 3.83mg	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	NA	216% 32.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	252% 2.26mg	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	1.6% 0.13mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	128% 2.94mg	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	3.44% 24mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	NA	269% 148μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.024% 0.88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Sunflower Seed Butter:

• Raw Valencia Oranges have 1.6 times more Vitamin B1 and 18 times more Vitamin C than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 4.1 times more Vitamin B2, 24.6 times more Vitamin B3, 4.7 times more Vitamin B5, 8.7 times more Vitamin B6 and 6.1 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Sunflower Seed Butter:

• Raw Valencia Oranges have 139.3 times more Water than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.6 times more Calcium, 43.2 times more Copper, 45.8 times more Iron, 31.1 times more Magnesium, 90.1 times more Manganese, 39.2 times more Phosphorus, 3.2 times more Potassium and 81.5 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 5 ounces:

• Sunflower Seed Butter no Salt contains 12.6 times more Energy, 184 times more Fat, 133.7 times more Saturated Fat, 3.1 times more Omega 3, 221.3 times more Omega 6, 2 times more Carbohydrate, 2.3 times more Fiber and 16.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.