Comparing Nutrients in 5 ounces Sunflower Seed Butter VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Sunflower Seed Butter	Navel Oranges	Recommended Dietary Allowance
Energy	30% 875kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	80.7% 78.2g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.63g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	4.43% 0.071g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	81% 14g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	20.6% 15g	16.6% 12g	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	4.4% 3.2g	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	% 0g	% 2.8g	g per day for Men 19-50 years
Sucrose	% 15g	% 6.07g	g per day for Men 19-50 years
Fiber	21.3% 8.08g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.8% 9.56mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	8.6% 0.11mg	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	84% 336μg	12% 48μg	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	4.25% 3.83mg	93% 83.8mg	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	216% 32.4mg	1.4% 0.21mg	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

	Sunflower Seed Butter	Navel Oranges	Recommended Dietary Allowance
Calcium	9.07% 91mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	252% 2.26mg	6.14% 0.055mg	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	73% 5.84mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	105% 441mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	1.8% 0.041mg	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	135% 944mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	269% 148μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.024% 0.88g	3.3% 122g	3700g per day for Men 19-50 years

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

• Sunflower Seed Butter no Salt has 3.2 times more Vitamin B2, 15.9 times more Vitamin B3, 4.5 times more Vitamin B5, 7 times more Vitamin B6, 7 times more Vitamin B9 and 152.6 times more Vitamin E than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.3 times more Vitamin B1 and 21.9 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Sunflower Seed Butter no Salt has 1.5 times more Calcium, 40.9 times more Copper, 31.7 times more Iron, 28.3 times more Magnesium, 71.5 times more Manganese, 29 times more Phosphorus, 3.5 times more Potassium, more Selenium and 61.1 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 138.7 times more Water than Sunflower Seed Butter no Salt.

Comparison of macro-nutrients per 5 ounces:

• Sunflower Seed Butter no Salt has 12.6 times more Energy, 368 times more Fat, 275.2 times more Saturated Fat, 5.6 times more Omega 3, 423.3 times more Omega 6, 1.9 times more Carbohydrate, 1.2 times more Sugars, 2.6 times more Fiber and 19 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain more Fructose than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.