Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Tangerines

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Tangerines	5%	5%	90%

Macro Nutrients

	Roasted Sunflower Seeds	Tangerines	Recommended Dietary Allowance
Energy	40% 1155kcal	3.63% 105kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.63% 0.62g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	29% 21g	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	6.57% 4.76g	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	% 4.23g	g per day for Men 19-50 years
Sucrose	NA	% 12g	g per day for Men 19-50 years
Fiber	58% 22g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	2.87% 1.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Tangerines	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.5% 67.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	4.66% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	8.57% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	12% 0.15mg	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	118% 470μg	7.94% 31.8μg	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	59% 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	345% 51.8mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Tangerines	Recommended Dietary Allowance
Calcium	14% 139mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	9.26% 0.083mg	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	94% 7.54mg	3.72% 0.3mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	3.36% 0.077mg	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	327% 2292mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.57% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Tangerines per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Sunflower Seeds versus 7 oz of Tangerines to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Tangerines:

• 7 ounces of Roasted Sunflower Seeds have 1.8 times more Vitamin B1, 6.8 times more Vitamin B2, 18.7 times more Vitamin B3, 32.6 times more Vitamin B5, 10.3 times more Vitamin B6, 14.8 times more Vitamin B9, 130.5 times more Vitamin E and more Vitamin K than Tangerines.
• While 7 oz of Raw Tangerines contain more Vitamin A and 19.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Tangerines have insufficient amounts of Vitamin E and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Tangerines have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Tangerines:

• 7 ounces of Roasted Sunflower Seeds have 1.9 times more Calcium, 43.6 times more Copper, 25.3 times more Iron, 10.8 times more Magnesium, 54.1 times more Manganese, 57.8 times more Phosphorus, 5.1 times more Potassium, 793 times more Selenium and 75.6 times more Zinc than Tangerines.
• While 7 oz of Raw Tangerines contain 71 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Tangerines lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 11 times more Energy, 160.6 times more Fat, 133.8 times more Saturated Fat, 3.8 times more Omega 3, 683 times more Omega 6, 1.8 times more Carbohydrate, 6.2 times more Fiber and 23.9 times more Protein than Tangerines.
• While 7 oz of Raw Tangerines contain 3.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Tangerines provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein