Comparing Nutrients in 1 pound Oil Roasted Sunflower SeedsVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Oil Roasted Sunflower Seeds

13%

73%

14%

Valencia Oranges

87%

1 lb ▼

Macro Nutrients

Oil Roasted Sunflower Seedsvs Valencia Oranges

93%2685kcal

Energy

7.66%222kcal

2685 kcalvs222 kcal

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

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240%233g

Fat

1.4%1.36g

233 gvs1.36 g

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

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100%32g

Saturated Fat

0.5%0.16g

32 gvs0.16 g

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

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23%0.37g

Omega 3

4.54%0.073g

0.37 gvs0.073 g

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

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913%155g

Omega 6

1.17%0.2g

155 gvs0.2 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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80%104g

Carbohydrate

41.5%54g

104 gvs54 g

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

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19.5%14g

Sugars

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

14 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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%3.36g

Glucose

3.36 gvsNA g

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

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%10.8g

Sucrose

10.8 gvsNA g

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

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127%48g

Fiber

30%11.3g

48 gvs11.3 g

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

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162%91g

Protein

8.42%4.7g

91 gvs4.7 g

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

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Vitamins

Oil Roasted Sunflower Seedsvs Valencia Oranges

0%0μg

Vitamin A

6.05%54.4μg

RAE, retinol activity equivalents

0 μgvs54.4 μg

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

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121%1.45mg

Vitamin B1

33%0.39mg

Thiamine

1.45 mgvs0.39 mg

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

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98%1.27mg

Vitamin B2

14%0.18mg

Riboflavin

1.27 mgvs0.18 mg

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

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117%18.7mg

Vitamin B3

7.77%1.24mg

Niacin, nicotinic acid, niacinamide

18.7 mgvs1.24 mg

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

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630%31.5mg

Vitamin B5

22.7%1.13mg

Pantothenic acid

31.5 mgvs1.13 mg

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

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276%3.6mg

Vitamin B6

22%0.29mg

Pyridoxine

3.6 mgvs0.29 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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265%1061μg

Vitamin B9

44.2%177μg

Folates and Folic Acid

1061 μgvs177 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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5.54%5mg

Vitamin C

244%220mg

Ascorbic acid

5 mgvs220 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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1099%165mg

Vitamin E

Tocopherols and Tocotrienols

165 mgvsNA mg

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

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11.7%14μg

Vitamin K

Phytomenadione or phylloquinone

14 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

39.5%395mg

Calcium

18%181mg

395 mgvs181 mg

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

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909%8.2mg

Copper

18.6%0.17mg

8.2 mgvs0.17 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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243%19.4mg

Iron

5.1%0.41mg

19.4 mgvs0.41 mg

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

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137%576mg

Magnesium

10.8%45.4mg

576 mgvs45.4 mg

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

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410%9.43mg

Manganese

4.54%0.1mg

9.43 mgvs0.1 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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738%5166mg

Phosphorus

11%77mg

5166 mgvs77 mg

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

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64.4%2191mg

Potassium

24%812mg

2191 mgvs812 mg

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

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645%355μg

Selenium

355 μgvsNA μg

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

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0.91%13.6mg

Sodium

0%0mg

13.6 mgvs0 mg

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

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215%23.6mg

Zinc

2.47%0.27mg

23.6 mgvs0.27 mg

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

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0.19%7g

Water

10.6%392g

7 gvs392 g

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

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Lets compare vitamin content per 1 pound 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 1 lb.

Comparing minerals per 1 pound 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 1 pound:

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 1 lb.

Compare more foods per 1 lb:

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

Compare Foods

Comparing Nutrients in 1 pound Oil Roasted Sunflower SeedsVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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