Comparing Nutrients in 7 ounces Oranges with Peel VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Oranges with Peel	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.3% 125kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	37% 12g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	31.4% 41g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	g per day for Men 19-50 years
Fiber	23.5% 8.93g	60% 23g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	123% 1.6mg	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	15% 59.5μg	118% 472μg	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	157% 141mg	3.1% 2.78mg	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	NA	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

	Oranges with Peel	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 139mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	404% 3.64mg	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	20% 1.6mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	NA	182% 4.2mg	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	6.24% 43.7mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Toasted Sunflower Seeds:

• Raw Oranges with Peel have more Vitamin A and 50.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.3 times more Vitamin B1, 5.7 times more Vitamin B2, 8.4 times more Vitamin B3, 21.4 times more Vitamin B5, 8.7 times more Vitamin B6 and 7.9 times more Vitamin B9 than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Oranges with Peel vs Toasted Sunflower Seeds:

• Raw Oranges with Peel have 1.2 times more Calcium and 82.3 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 32.2 times more Copper, 8.5 times more Iron, 9.2 times more Magnesium, 52.6 times more Phosphorus, 2.5 times more Potassium and 48.2 times more Zinc than Raw Oranges with Peel .

Comparison of macro-nutrients per 7 ounces:

• Toasted Sunflower Seed Kernels no Salt contain 9.8 times more Energy, 189.3 times more Fat, 170.1 times more Saturated Fat, 4.9 times more Omega 3, 849.8 times more Omega 6, 1.3 times more Carbohydrate, 2.6 times more Fiber and 13.2 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.