Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Toasted Sunflower Seeds	Valencia Oranges	Recommended Dietary Allowance
Energy	42.4% 1228kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	18% 23.6g	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	60% 23g	13% 4.96g	38g per day for Men 19-50 years
Protein	61% 34g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	9.6% 0.13mg	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% 472μg	19.3% 77.4μg	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	107% 96mg	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	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

	Toasted Sunflower Seeds	Valencia Oranges	Recommended Dietary Allowance
Calcium	11.3% 113mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	8.16% 0.073mg	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	169% 13.5mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	2% 0.046mg	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	328% 2298mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.054% 2g	4.63% 171g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt have 3.7 times more Vitamin B1, 7.1 times more Vitamin B2, 15.3 times more Vitamin B3, 28.2 times more Vitamin B5, 12.8 times more Vitamin B6 and 6.1 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and 34.6 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Toasted Sunflower Seed Kernels no Salt have 1.4 times more Calcium, 49.6 times more Copper, 75.7 times more Iron, 12.9 times more Magnesium, 91.9 times more Manganese, 68.1 times more Phosphorus, 2.7 times more Potassium and 88.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 86.3 times more Water than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Toasted Sunflower Seed Kernels no Salt have 12.6 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, 1.7 times more Carbohydrate, 4.6 times more Fiber and 16.5 times more Protein than Raw Valencia Oranges.
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.