Comparing Nutrients in 5 ounces Oranges with Peel VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Oranges with Peel	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	22% 28.3g	130g per day for Men 19-50 years
Sugars	NA	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	32% 12g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	147% 1.9mg	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	10.6% 42.5μg	80.4% 322μg	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	112% 101mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.92% 99mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	283% 2.55mg	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	14% 1.13mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	NA	120% 2.76mg	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	4.45% 31mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Sunflower Seeds:

• Raw Oranges with Peel have 4.3 times more Vitamin A and 50.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 14.8 times more Vitamin B1, 7.1 times more Vitamin B2, 16.7 times more Vitamin B3, 3.4 times more Vitamin B5, 14.5 times more Vitamin B6 and 7.6 times more Vitamin B9 than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Oranges with Peel vs Sunflower Seeds:

• Raw Oranges with Peel have 17.4 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 31.6 times more Copper, 6.6 times more Iron, 23.2 times more Magnesium, 30 times more Phosphorus, 3.3 times more Potassium, 75.7 times more Selenium and 45.5 times more Zinc than Raw Oranges with Peel .
• Both Raw Oranges with Peel and Dried Sunflower Seed Kernels have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels contain 9.3 times more Energy, 171.5 times more Fat, 127.3 times more Saturated Fat, 3.8 times more Omega 3, 523.9 times more Omega 6, 1.3 times more Carbohydrate, 1.9 times more Fiber and 16 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.