Comparing Nutrients in 14 ounces Sunflower Seeds VS Cucumber

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cucumber	14%	5%	81%

Macro Nutrients

	Sunflower Seeds	Cucumber	Recommended Dietary Allowance
Energy	80% 2318kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	11% 14.4g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	9.14% 6.63g	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	4.76% 3.45g	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	% 3g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 0.12g	g per day for Men 19-50 years
Fiber	90% 34g	5.22% 2g	38g per day for Men 19-50 years
Protein	147% 82.5g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cucumber	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	12.7% 3.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	225% 901μg	6.95% 27.8μg	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	6.17% 5.56mg	12.3% 11mg	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	931% 140mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	54.2% 65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cucumber	Recommended Dietary Allowance
Calcium	31% 310mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.13% 5.16μg	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	260% 21mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	13.6% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	33% 14.8μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	374% 2619mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	10.2% 378g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 54.8 times more Vitamin B1, 10.8 times more Vitamin B2, 85.1 times more Vitamin B3, 4.4 times more Vitamin B5, 33.6 times more Vitamin B6, 32.4 times more Vitamin B9 and 1172.3 times more Vitamin E than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Whole Cucumber have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Cucumber:

• Dried Sunflower Seed Kernels have 4.9 times more Calcium, 43.9 times more Copper, 18.8 times more Iron, 25 times more Magnesium, 24.7 times more Manganese, 27.5 times more Phosphorus, 4.4 times more Potassium, 176.7 times more Selenium and 25 times more Zinc than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 20.1 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 38.9 times more Energy, 467.8 times more Fat, 120.4 times more Saturated Fat, 12 times more Omega 3, 823.2 times more Omega 6, 5.5 times more Carbohydrate, 1.6 times more Sugars, 17.2 times more Fiber and 32 times more Protein than Raw Whole Cucumber.
• Both Dried Sunflower Seed Kernels as well as Raw Whole Cucumber have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.