Comparing Nutrients in 1 kilogram Peeled Cucumber VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Peeled Cucumber	19%	12%	69%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Peeled Cucumber	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	176% 229g	130g per day for Men 19-50 years
Sugars	19% 14g	43% 31g	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	10.3% 7.5g	0% 0g	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	% 6.3g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 23.7g	g per day for Men 19-50 years
Fiber	18.4% 7g	279% 106g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Peeled Cucumber	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	609% 7.9mg	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	35% 140μg	585% 2340μg	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	35.6% 32mg	12.2% 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	2% 0.3mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled Cucumber	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 140mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	2004% 18mg	0.9mg per day for Men 19-50 years
Fluoride	0.33% 13μg	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	27.5% 2.2mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	904% 21mg	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	30% 210mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	40% 1360mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	474% 52mg	11mg per day for Men 19-50 years
Water	26% 967g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Peeled Cucumber vs Oil Roasted Sunflower Seeds:

• Raw Peeled Cucumber has 2.9 times more Vitamin C and 2.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 10.3 times more Vitamin B1, 11.2 times more Vitamin B2, 111.6 times more Vitamin B3, 28.9 times more Vitamin B5, 15.5 times more Vitamin B6, 16.7 times more Vitamin B9 and 1211 times more Vitamin E than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Peeled Cucumber vs Oil Roasted Sunflower Seeds:

• Raw Peeled Cucumber has 62.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.2 times more Calcium, 25.4 times more Copper, 19.5 times more Iron, 10.6 times more Magnesium, 28.5 times more Manganese, 54.2 times more Phosphorus, 3.6 times more Potassium, 782 times more Selenium and 30.6 times more Zinc than Raw Peeled Cucumber.

Comparison of macro-nutrients per 1 kilogram:

• Raw Peeled Cucumber has more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 59.2 times more Energy, 320.6 times more Fat, 90.6 times more Saturated Fat, 8.1 times more Omega 3, 3420.8 times more Omega 6, 10.6 times more Carbohydrate, 2.3 times more Sugars, 15.1 times more Fiber and 34 times more Protein than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.