Comparing Nutrients in 14 ounces Pickles, cucumber, dill, reduced sodium VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pickles, cucumber, dill, reduced sodium	14%	19%	67%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pickles, cucumber, dill, reduced sodium	Sunflower Seeds	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	538% 91g	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	61% 79.4g	130g per day for Men 19-50 years
Sugars	5.86% 4.25g	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	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	% 9.92g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	90% 34g	38g per day for Men 19-50 years
Protein	3.54% 2g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Pickles, cucumber, dill, reduced sodium	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	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	7.94% 31.8μg	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	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	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.2% 68.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickles, cucumber, dill, reduced sodium	Sunflower Seeds	Recommended Dietary Allowance
Calcium	22.6% 226mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	794% 7.14mg	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	260% 21mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	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	9.07% 63.5mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	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	4.76% 71.4mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	180% 20mg	11mg per day for Men 19-50 years
Water	10% 374g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pickles, cucumber, dill, reduced sodium vs Sunflower Seeds:

• Pickles, cucumber, dill, reduced sodium have 1.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 32.9 times more Vitamin B1, 6.2 times more Vitamin B2, 76.5 times more Vitamin B3, 5.6 times more Vitamin B5, 38.4 times more Vitamin B6, 28.4 times more Vitamin B9 and 1172.3 times more Vitamin E than Pickles, cucumber, dill, reduced sodium.
• Both Pickles, cucumber, dill, reduced sodium as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pickles, cucumber, dill, reduced sodium vs Sunflower Seeds:

• Pickles, cucumber, dill, reduced sodium have 2 times more Sodium and 19.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Calcium, 64.3 times more Copper, 20.2 times more Iron, 46.4 times more Magnesium, 31.5 times more Manganese, 41.3 times more Phosphorus, 5.5 times more Potassium, more Selenium and 50 times more Zinc than Pickles, cucumber, dill, reduced sodium.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels contain 48.7 times more Energy, 171.5 times more Fat, 56.4 times more Saturated Fat, 443.3 times more Omega 6, 8.3 times more Carbohydrate, 2.4 times more Sugars, 8.6 times more Fiber and 41.6 times more Protein than Pickles, cucumber, dill, reduced sodium.
• Both Pickles, cucumber, dill, reduced sodium and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 14 oz.
• Both Pickles, cucumber, dill, reduced sodium as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.