Comparing Nutrients in 14 ounces Dill Pickled Cucumber VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dill Pickled Cucumber	14%	19%	67%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dill Pickled Cucumber	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.36% 9.57g	73.5% 96g	130g per day for Men 19-50 years
Sugars	5.86% 4.25g	15% 11g	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	3% 2.2g	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	% 2.06g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	116% 44g	38g per day for Men 19-50 years
Protein	3.54% 2g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Dill Pickled Cucumber	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	245% 3.2mg	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	7.94% 31.8μg	235% 941μg	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	10% 9.13mg	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	0.79% 0.12mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.2% 68.7μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dill Pickled Cucumber	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	22.6% 226mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	807% 7.26mg	0.9mg per day for Men 19-50 years
Fluoride	3% 119μg	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	13% 1.03mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	364% 8.37mg	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	9.07% 63.5mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	214% 3211mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	191% 21mg	11mg per day for Men 19-50 years
Water	10% 374g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dill Pickled Cucumber vs Roasted Sunflower Seeds:

• Dill Pickled Cucumber has 1.6 times more Vitamin C and 6.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Vitamin B1, 4.3 times more Vitamin B2, 64.6 times more Vitamin B3, 35 times more Vitamin B5, 23 times more Vitamin B6, 29.6 times more Vitamin B9 and 870 times more Vitamin E than Dill Pickled Cucumber.
• Both Dill Pickled Cucumber as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dill Pickled Cucumber vs Roasted Sunflower Seeds:

• Dill Pickled Cucumber has 269.7 times more Sodium and 78.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 65.4 times more Copper, 14.6 times more Iron, 18.4 times more Magnesium, 34 times more Manganese, 72.2 times more Phosphorus, 7.3 times more Potassium, more Selenium and 52.9 times more Zinc than Dill Pickled Cucumber.
• Both Dill Pickled Cucumber and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt contain 48.5 times more Energy, 166 times more Fat, 66.1 times more Saturated Fat, 630.4 times more Omega 6, 10 times more Carbohydrate, 2.6 times more Sugars, 11.1 times more Fiber and 38.7 times more Protein than Dill Pickled Cucumber.
• Both Dill Pickled Cucumber and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 14 oz.
• Both Dill Pickled Cucumber as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.