Comparing Nutrients in 1 kilogram Sweet Cucumber Pickles VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sweet Cucumber Pickles	3%	4%	93%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sweet Cucumber Pickles	Sunflower Seeds	Recommended Dietary Allowance
Energy	31.4% 910kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	154% 200g	130g per day for Men 19-50 years
Sugars	252% 183g	36% 26g	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	122% 88g	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	% 92g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 25g	g per day for Men 19-50 years
Fiber	26.3% 10g	226% 86g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Sweet Cucumber Pickles	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	1035% 13.5mg	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	2.5% 10μg	568% 2270μg	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	7.78% 7mg	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	24% 3.6mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	393% 471μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cucumber Pickles	Sunflower Seeds	Recommended Dietary Allowance
Calcium	61% 610mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	2000% 18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	31.3% 2.5mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	28.3% 0.65mg	848% 19.5mg	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	25.7% 180mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	305% 4570mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	455% 50mg	11mg per day for Men 19-50 years
Water	20.6% 762g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sweet Cucumber Pickles vs Sunflower Seeds:

• Sweet Cucumber Pickles have 12.7 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 59.2 times more Vitamin B1, 11.8 times more Vitamin B2, 72.5 times more Vitamin B3, 22.2 times more Vitamin B5, 56 times more Vitamin B6, 227 times more Vitamin B9, 2 times more Vitamin C and 97.7 times more Vitamin E than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sweet Cucumber Pickles vs Sunflower Seeds:

• Sweet Cucumber Pickles have 50.8 times more Sodium and 16.1 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Calcium, 64.3 times more Copper, 21 times more Iron, 46.4 times more Magnesium, 30 times more Manganese, 36.7 times more Phosphorus, 6.5 times more Potassium, more Selenium and 41.7 times more Zinc than Sweet Cucumber Pickles.

Comparison of macro-nutrients per 1 kilogram:

• Sweet Cucumber Pickles have 7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.4 times more Energy, 125.5 times more Fat, 66.5 times more Saturated Fat, 501.1 times more Omega 6, 8.6 times more Fiber and 35.8 times more Protein than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles and Dried Sunflower Seed Kernels have similar amounts of Omega 3 and Carbohydrate per 1 kg.
• Both Sweet Cucumber Pickles as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.