Comparing Nutrients in 1 kilogram Cucumber VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cucumber	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5.17% 150kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	2199% 374g	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	158% 206g	130g per day for Men 19-50 years
Sugars	23% 16.7g	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	12% 8.7g	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	% 7.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	13% 5g	303% 115g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	619% 8.05mg	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	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	31% 28mg	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	137% 164μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16% 160mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	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	35% 2.8mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	919% 21mg	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	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	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	482% 53mg	11mg per day for Men 19-50 years
Water	25.7% 952g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Cucumber VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of 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 Cucumber vs Toasted Sunflower Seeds:

• 1 kilogram of Cucumber has 2 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 12 times more Vitamin B1, 8.6 times more Vitamin B2, 42.8 times more Vitamin B3, 27.3 times more Vitamin B5, 20.1 times more Vitamin B6 and 34 times more Vitamin B9 than Raw Whole Cucumber.
• 1 kilogram of Cucumber have insufficient amounts of Vitamin B3 and Vitamin B9
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Whole 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 Cucumber vs Toasted Sunflower Seeds:

• 1 kilogram of Cucumber has 95.2 times more Water than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 3.6 times more Calcium, 44.7 times more Copper, 24.3 times more Iron, 9.9 times more Magnesium, 26.8 times more Manganese, 48.3 times more Phosphorus, 3.3 times more Potassium and 26.5 times more Zinc than Raw Whole Cucumber.
• 1 kilogram of 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 41.3 times more Energy, 516.4 times more Fat, 160.9 times more Saturated Fat, 15.8 times more Omega 3, 1335.4 times more Omega 6, 5.7 times more Carbohydrate, 23 times more Fiber and 26.5 times more Protein than Raw Whole Cucumber.
• 1 kilogram of Cucumber provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein