Comparing Nutrients in 7 ounces Sunflower Seeds VS Marmalade, orange

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Marmalade, orange	0%	0%	100%

Macro Nutrients

	Sunflower Seeds	Marmalade, orange	Recommended Dietary Allowance
Energy	40% 1159kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	0% 0g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	101% 132g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	164% 119g	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	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	1.06% 0.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Marmalade, orange	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	0.64% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	0.6% 0.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	2.9% 0.038mg	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	113% 450μg	4.47% 18μg	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	3.1% 2.78mg	10.6% 9.53mg	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	465% 69.8mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Marmalade, orange	Recommended Dietary Allowance
Calcium	15.5% 155mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	20% 0.18mg	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	130% 10.4mg	3.72% 0.3mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	1.73% 0.04mg	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	187% 1310mg	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	2.16% 73.4mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	1.8% 66g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Marmalade, orange:

• Dried Sunflower Seed Kernels have 296 times more Vitamin B1, 14.2 times more Vitamin B2, 160.3 times more Vitamin B3, 75.3 times more Vitamin B5, 70.8 times more Vitamin B6, 25.2 times more Vitamin B9 and 586.2 times more Vitamin E than Marmalade, orange.
• While Marmalade, orange contains 3.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Marmalade, orange have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Marmalade, orange:

• Dried Sunflower Seed Kernels have 2.1 times more Calcium, 20 times more Copper, 35 times more Iron, 162.5 times more Magnesium, 97.5 times more Manganese, 165 times more Phosphorus, 17.4 times more Potassium, 88.3 times more Selenium and 125 times more Zinc than Marmalade, orange.
• While Marmalade, orange contains 6.2 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 2.4 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 12.3 times more Fiber and 69.3 times more Protein than Marmalade, orange.
• While Marmalade, orange contains 3.3 times more Carbohydrate and 22.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Marmalade, orange have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.