Comparing Nutrients in 1 kilogram Peeled Cucumber VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Peeled Cucumber	19%	12%	69%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Peeled Cucumber	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	2199% 374g	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	158% 206g	130g per day for Men 19-50 years
Sugars	19% 14g	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	10.3% 7.5g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	303% 115g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Peeled Cucumber	Toasted 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	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	619% 8.05mg	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	595% 2380μg	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	15.6% 14mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled Cucumber	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 140mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	2038% 18.3mg	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	851% 68mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	919% 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	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	40% 1360mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	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	482% 53mg	11mg per day for Men 19-50 years
Water	26% 967g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Peeled Cucumber VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Peeled Cucumber versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Peeled Cucumber has 2.3 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 10.5 times more Vitamin B1, 11.4 times more Vitamin B2, 113.5 times more Vitamin B3, 29.4 times more Vitamin B5, 15.8 times more Vitamin B6 and 17 times more Vitamin B9 than Raw Peeled Cucumber.
• 1 kilogram of Peeled Cucumber have insufficient amounts of Vitamin B2 and Vitamin B3
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Peeled Cucumber as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Peeled Cucumber has 96.7 times more Water than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 4.1 times more Calcium, 25.8 times more Copper, 31 times more Iron, 10.8 times more Magnesium, 29 times more Manganese, 55.1 times more Phosphorus, 3.6 times more Potassium and 31.2 times more Zinc than Raw Peeled Cucumber.
• 1 kilogram of Peeled Cucumber lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 61.9 times more Energy, 355 times more Fat, 76.3 times more Saturated Fat, 7.9 times more Omega 3, 3739 times more Omega 6, 9.5 times more Carbohydrate, 16.4 times more Fiber and 29.2 times more Protein than Raw Peeled Cucumber.
• 1 kilogram of Peeled Cucumber provide inadequate amounts of Energy, Omega 3, Omega 6, Carbohydrate, Fiber and Protein