Comparing Nutrients in 1 kilogram Cucumber VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Cucumber	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	5.17% 150kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.3g	179% 233g	130g per day for Men 19-50 years
Sugars	23% 16.7g	145% 105g	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	12% 8.7g	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	% 7.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 105g	g per day for Men 19-50 years
Fiber	13% 5g	150% 57g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	423% 5.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	32% 9.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.5% 70μg	593% 2370μg	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	31% 28mg	30% 27mg	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	1526% 229mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	16% 160mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	1774% 16mg	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	35% 2.8mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	901% 20.7mg	2.3mg per day for Men 19-50 years
Molybdenum	82.7% 37.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	34.3% 240mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	445% 49mg	11mg per day for Men 19-50 years
Water	25.7% 952g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cucumber VS Sunflower Seed Butter per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cucumber vs Sunflower Seed Butter:

• 1 kg of Sunflower Seed Butter no Salt contains 2 times more Vitamin B1, 4.9 times more Vitamin B2, 68.8 times more Vitamin B3, 4.5 times more Vitamin B5, 13.8 times more Vitamin B6, 33.9 times more Vitamin B9 and 763 times more Vitamin E than Raw Whole Cucumber.
• Both Cucumber and Sunflower Seed Butter provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Cucumber have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin E
• Both Raw Whole Cucumber as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cucumber vs Sunflower Seed Butter:

• 1 kilogram of Cucumber has 153.6 times more Water than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 4 times more Calcium, 39 times more Copper, 14.7 times more Iron, 23.9 times more Magnesium, 26.2 times more Manganese, 27.8 times more Phosphorus, 3.9 times more Potassium, 348 times more Selenium and 24.5 times more Zinc than Raw Whole Cucumber.
• 1 kilogram of Cucumber lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Sunflower Seed Butter no Salt contains 41.1 times more Energy, 501.8 times more Fat, 126.4 times more Saturated Fat, 10 times more Omega 3, 347.7 times more Omega 6, 6.4 times more Carbohydrate, 6.3 times more Sugars, 11.4 times more Fiber and 26.6 times more Protein than Raw Whole Cucumber.
• 1 kilogram of Cucumber provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein