Comparing Nutrients in 500 calories Navel OrangesVS Sunflower Seeds

Weight per 500 calories

Navel Oranges

1020g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 11.9 times more energy per unit of mass than Raw Navel Oranges, which is very high in comparison to other foods. Navel Oranges having low energy density.

Which food has more nutrients per 500 calories - Navel Oranges or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Navel Oranges

91%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Navel Orangesvs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.58%1.53g

Fat

45.4%44g

1.53 gvs44 g

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

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0.54%0.17g

Saturated Fat

12%3.8g

0.17 gvs3.8 g

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

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5.74%0.092g

Omega 3

3.2%0.051g

0.092 gvs0.051 g

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

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1.4%0.23g

Omega 6

116%19.7g

0.23 gvs19.7 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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98%128g

Carbohydrate

13%17g

128 gvs17 g

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

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120%86.7g

Sugars

3.1%2.24g

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

86.7 gvs2.24 g

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

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31.7%23g

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]

23 gvsNA g

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

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%20g

Glucose

20 gvsNA g

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

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%43.7g

Sucrose

%2.14g

43.7 gvs2.14 g

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

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59%22.4g

Fiber

19.4%7.36g

22.4 gvs7.36 g

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

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16.6%9.3g

Protein

31.8%17.8g

9.3 gvs17.8 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Navel Orangesvs Sunflower Seeds

13.6%122μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

122 μgvs2.57 μg

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

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58%0.69mg

Vitamin B1

106%1.27mg

Thiamine

0.69 mgvs1.27 mg

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

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40%0.52mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.52 mgvs0.3 mg

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

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27%4.34mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

4.34 mgvs7.14 mg

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

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53.3%2.66mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

2.66 mgvs0.97 mg

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

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62%0.81mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.81 mgvs1.15 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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86.7%347μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

347 μgvs194 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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670%603mg

Vitamin C

1.33%1.2mg

Ascorbic acid

603 mgvs1.2 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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10.2%1.53mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

1.53 mgvs30 mg

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

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

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

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Minerals

Navel Orangesvs Sunflower Seeds

44%439mg

Calcium

6.68%66.8mg

439 mgvs66.8 mg

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

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44.2%0.4mg

Copper

171%1.54mg

0.4 mgvs1.54 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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16.6%1.33mg

Iron

56%4.5mg

1.33 mgvs4.5 mg

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

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26.7%112mg

Magnesium

66.3%278mg

112 mgvs278 mg

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

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13%0.3mg

Manganese

72.6%1.67mg

0.3 mgvs1.67 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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33.5%235mg

Phosphorus

80.7%565mg

235 mgvs565 mg

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

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50%1694mg

Potassium

16.2%552mg

1694 mgvs552 mg

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

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0%0μg

Selenium

82.5%45.4μg

0 μgvs45.4 μg

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

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0.68%10.2mg

Sodium

0.51%7.7mg

10.2 mgvs7.7 mg

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

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7.42%0.82mg

Zinc

39%4.3mg

0.82 mgvs4.3 mg

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

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23.7%877g

Water

0.11%4.05g

877 gvs4.05 g

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

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Lets compare vitamin content per 500 calories of Navel Oranges vs Sunflower Seeds:

Raw Navel Oranges have 47.7 times more Vitamin A, 1.7 times more Vitamin B2, 2.8 times more Vitamin B5, 1.8 times more Vitamin B9 and 503.1 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.8 times more Vitamin B1, 1.6 times more Vitamin B3, 1.4 times more Vitamin B6 and 19.7 times more Vitamin E than Raw Navel Oranges.
Both Raw Navel Oranges as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Navel Oranges vs Sunflower Seeds:

Raw Navel Oranges have 6.6 times more Calcium, 3.1 times more Potassium and 216.6 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.9 times more Copper, 3.4 times more Iron, 2.5 times more Magnesium, 5.6 times more Manganese, 2.4 times more Phosphorus, more Selenium and 5.2 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 500 calories:

Raw Navel Oranges have 1.8 times more Omega 3, 7.5 times more Carbohydrate, 38.7 times more Sugars and 3 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 28.8 times more Fat, 22 times more Saturated Fat, 84.1 times more Omega 6 and 1.9 times more Protein than Raw Navel Oranges.
Both Raw Navel Oranges and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Raw Navel Oranges as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Navel OrangesVS Florida OrangesSunflower SeedsVS Florida OrangesNavel OrangesVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Navel OrangesVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Navel Oranges or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: