Comparing Nutrients in 14 ounces Oil Roasted Sunflower SeedsVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Oil Roasted Sunflower Seeds

13%

73%

14%

Valencia Oranges

87%

14 oz ▼

Macro Nutrients

Oil Roasted Sunflower Seedsvs Valencia Oranges

81%2350kcal

Energy

6.7%194kcal

2350 kcalvs194 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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210%204g

Fat

1.23%1.2g

204 gvs1.2 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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87.7%28g

Saturated Fat

0.43%0.14g

28 gvs0.14 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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20%0.32g

Omega 3

3.97%0.064g

0.32 gvs0.064 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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799%136g

Omega 6

1.03%0.17g

136 gvs0.17 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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70%91g

Carbohydrate

36.3%47g

91 gvs47 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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17%12.3g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

12.3 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

≤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]

0 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.94g

Glucose

2.94 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%9.4g

Sucrose

9.4 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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111%42g

Fiber

26%9.92g

42 gvs9.92 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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142%79.6g

Protein

7.37%4.13g

79.6 gvs4.13 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Oil Roasted Sunflower Seedsvs Valencia Oranges

0%0μg

Vitamin A

5.3%47.6μg

RAE, retinol activity equivalents

0 μgvs47.6 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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106%1.27mg

Vitamin B1

28.8%0.35mg

Thiamine

1.27 mgvs0.35 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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85.5%1.1mg

Vitamin B2

12.2%0.16mg

Riboflavin

1.1 mgvs0.16 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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102%16.4mg

Vitamin B3

6.8%1.1mg

Niacin, nicotinic acid, niacinamide

16.4 mgvs1.1 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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551%27.5mg

Vitamin B5

20%0.99mg

Pantothenic acid

27.5 mgvs0.99 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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242%3.14mg

Vitamin B6

19.2%0.25mg

Pyridoxine

3.14 mgvs0.25 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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232%929μg

Vitamin B9

38.7%155μg

Folates and Folic Acid

929 μgvs155 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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4.85%4.37mg

Vitamin C

214%192mg

Ascorbic acid

4.37 mgvs192 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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961%144mg

Vitamin E

Tocopherols and Tocotrienols

144 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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10.3%12.3μg

Vitamin K

Phytomenadione or phylloquinone

12.3 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Oil Roasted Sunflower Seedsvs Valencia Oranges

34.5%345mg

Calcium

16%159mg

345 mgvs159 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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796%7.16mg

Copper

16.3%0.15mg

7.16 mgvs0.15 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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212%17mg

Iron

4.47%0.36mg

17 mgvs0.36 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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120%504mg

Magnesium

9.45%39.7mg

504 mgvs39.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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359%8.26mg

Manganese

3.97%0.091mg

8.26 mgvs0.091 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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646%4521mg

Phosphorus

9.64%67.5mg

4521 mgvs67.5 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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56.4%1917mg

Potassium

21%710mg

1917 mgvs710 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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564%310μg

Selenium

310 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.79%12mg

Sodium

0%0mg

12 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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188%20.7mg

Zinc

2.16%0.24mg

20.7 mgvs0.24 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.17%6.1g

Water

9.26%343g

6.1 gvs343 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Valencia Oranges:

Oil Roasted Sunflower Seed Kernels have 3.7 times more Vitamin B1, 7 times more Vitamin B2, 15.1 times more Vitamin B3, 27.8 times more Vitamin B5, 12.6 times more Vitamin B6 and 6 times more Vitamin B9 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A and 44.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seed Kernels as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Valencia Oranges:

Oil Roasted Sunflower Seed Kernels have 2.2 times more Calcium, 48.8 times more Copper, 47.6 times more Iron, 12.7 times more Magnesium, 90.4 times more Manganese, 67 times more Phosphorus, 2.7 times more Potassium and 86.8 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 56.1 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

Oil Roasted Sunflower Seed Kernels have 12.1 times more Energy, 171 times more Fat, 201.9 times more Saturated Fat, 5.1 times more Omega 3, 777.5 times more Omega 6, 1.9 times more Carbohydrate, 4.2 times more Fiber and 19.3 times more Protein than Raw Valencia Oranges.
Both Oil Roasted Sunflower Seed Kernels as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Oil Roasted Sunflower SeedsVS Toasted Sunflower SeedsValencia OrangesVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 14 ounces Oil Roasted Sunflower SeedsVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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