Comparing Nutrients in 14 ounces Sweet Cucumber Pickles VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sweet Cucumber Pickles	3%	4%	93%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Sweet Cucumber Pickles	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12.5% 361kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.6% 84g	63% 81.7g	130g per day for Men 19-50 years
Sugars	100% 72.5g	NA	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	48.2% 35g	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	% 36.4g	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	120% 45.6g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Sweet Cucumber Pickles	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.05% 0.2mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	246% 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	0.99% 3.97μg	236% 945μg	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	3.1% 2.78mg	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	9.53% 1.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	156% 187μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cucumber Pickles	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	24.2% 242mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	809% 7.28mg	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	12.4% 0.99mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	11.2% 0.26mg	365% 8.4mg	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	10.2% 71.4mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	121% 1814mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	191% 21mg	11mg per day for Men 19-50 years
Water	8.17% 302g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Cucumber Pickles VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Sweet Cucumber Pickles versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sweet Cucumber Pickles vs Toasted Sunflower Seeds:

• 14 ounces of Sweet Cucumber Pickles have more Vitamin A than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 13 times more Vitamin B1, 9.5 times more Vitamin B2, 36.5 times more Vitamin B3, 138.4 times more Vitamin B5, 33.5 times more Vitamin B6 and 238 times more Vitamin B9 than Sweet Cucumber Pickles.
• 14 ounces of Sweet Cucumber Pickles have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Sweet Cucumber Pickles as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sweet Cucumber Pickles vs Toasted Sunflower Seeds:

• 14 ounces of Sweet Cucumber Pickles have 152.3 times more Sodium and 76.2 times more Water than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 65.5 times more Copper, 27.2 times more Iron, 18.4 times more Magnesium, 32.5 times more Manganese, 64.3 times more Phosphorus, 4.9 times more Potassium and 44.2 times more Zinc than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles and Toasted Sunflower Seeds contain similar levels of Calcium per 14 ounces.
• 14 ounces of Sweet Cucumber Pickles lack sufficient amounts of Magnesium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Toasted Sunflower Seed Kernels no Salt contain 6.8 times more Energy, 138.5 times more Fat, 88.9 times more Saturated Fat, 1.3 times more Omega 3, 812.8 times more Omega 6, 11.5 times more Fiber and 29.7 times more Protein than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles and Toasted Sunflower Seeds offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Sweet Cucumber Pickles provide inadequate amounts of Omega 6 and Protein