Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Cucumber

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cucumber	14%	5%	81%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cucumber	Recommended Dietary Allowance
Energy	81% 2350kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	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	70% 91g	11% 14.4g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	0% 0g	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	% 2.94g	% 3g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 0.12g	g per day for Men 19-50 years
Fiber	111% 42g	5.22% 2g	38g per day for Men 19-50 years
Protein	142% 79.6g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cucumber	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	54.2% 65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cucumber	Recommended Dietary Allowance
Calcium	34.5% 345mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	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	212% 17mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	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	646% 4521mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cucumber per 14 oz

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

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

• 14 ounces of Oil Roasted Sunflower Seeds have 11.9 times more Vitamin B1, 8.5 times more Vitamin B2, 42.1 times more Vitamin B3, 26.8 times more Vitamin B5, 19.8 times more Vitamin B6, 33.4 times more Vitamin B9 and 1211 times more Vitamin E than Cucumber.
• While 14 oz of Raw Whole Cucumber contain 2.5 times more Vitamin C and 5.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 14 ounces of Cucumber have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Whole Cucumber have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Oil Roasted Sunflower Seeds have 5.4 times more Calcium, 44 times more Copper, 15.3 times more Iron, 9.8 times more Magnesium, 26.3 times more Manganese, 47.5 times more Phosphorus, 3.3 times more Potassium, 260.7 times more Selenium and 26.1 times more Zinc than Cucumber.
• While 14 oz of Raw Whole Cucumber contain 61.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• 14 ounces of Cucumber lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Sunflower Seeds have 39.5 times more Energy, 466.4 times more Fat, 191 times more Saturated Fat, 16.2 times more Omega 3, 1221.7 times more Omega 6, 6.3 times more Carbohydrate, 1.9 times more Sugars, 21.2 times more Fiber and 30.9 times more Protein than Cucumber.
• 14 ounces of Cucumber provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein