Comparing Nutrients in 14 ounces Sweet Pickle relish VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sweet Pickle relish	1%	3%	96%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sweet Pickle relish	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.8% 516kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.38% 0.23g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	61% 79.4g	130g per day for Men 19-50 years
Sugars	159% 116g	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	90% 34g	38g per day for Men 19-50 years
Protein	2.62% 1.47g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Sweet Pickle relish	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	27% 242μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.78% 0.92mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.56% 0.028mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	411% 5.34mg	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	0.99% 3.97μg	225% 901μg	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	4.4% 3.97mg	6.17% 5.56mg	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	15.3% 2.3mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	277% 333μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Pickle relish	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.2% 12mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	37.5% 0.34mg	794% 7.14mg	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	43% 3.45mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	2.6% 0.06mg	336% 7.74mg	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	7.94% 55.6mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	215% 3219mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	180% 20mg	11mg per day for Men 19-50 years
Water	6.66% 246g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sweet Pickle relish vs Sunflower Seeds:

• Sweet Pickle relish has 20.3 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin B1, 10.8 times more Vitamin B2, 35.8 times more Vitamin B3, 161.4 times more Vitamin B5, 89.7 times more Vitamin B6, 227 times more Vitamin B9, 1.4 times more Vitamin C and 60.6 times more Vitamin E than Sweet Pickle relish.
• Both Sweet Pickle relish as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sweet Pickle relish vs Sunflower Seeds:

• Sweet Pickle relish has 90.1 times more Sodium and 13.1 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 26 times more Calcium, 21.2 times more Copper, 6 times more Iron, 65 times more Magnesium, 130 times more Manganese, 47.1 times more Phosphorus, 25.8 times more Potassium, more Selenium and 35.7 times more Zinc than Sweet Pickle relish.

Comparison of macro-nutrients per 14 ounces:

• Sweet Pickle relish has 1.8 times more Carbohydrate and 11.1 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.5 times more Energy, 109.5 times more Fat, 82.5 times more Saturated Fat, 390.7 times more Omega 6, 7.8 times more Fiber and 56.2 times more Protein than Sweet Pickle relish.
• Both Sweet Pickle relish and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 14 oz.
• Both Sweet Pickle relish as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.