Comparing Nutrients in 1 kilogram Sunflower Seeds VS Dill Pickled Cucumber

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dill Pickled Cucumber	14%	19%	67%

Macro Nutrients

	Sunflower Seeds	Dill Pickled Cucumber	Recommended Dietary Allowance
Energy	201% 5840kcal	4.14% 120kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	3.06% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	18.5% 24g	130g per day for Men 19-50 years
Sugars	36% 26g	14.8% 10.7g	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	NA	7.6% 5.5g	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	NA	% 5.2g	g per day for Men 19-50 years
Sucrose	% 25g	% 0g	g per day for Men 19-50 years
Fiber	226% 86g	26.3% 10g	38g per day for Men 19-50 years
Protein	371% 208g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dill Pickled Cucumber	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	27% 0.35mg	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	568% 2270μg	20% 80μg	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	15.6% 14mg	25.6% 23mg	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	2345% 352mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	144% 173μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dill Pickled Cucumber	Recommended Dietary Allowance
Calcium	78% 780mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	31% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.53% 301μg	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	656% 52.5mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	27% 0.62mg	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	943% 6600mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	539% 8090mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Dill Pickled Cucumber:

• Dried Sunflower Seed Kernels have 32.9 times more Vitamin B1, 6.2 times more Vitamin B2, 76.5 times more Vitamin B3, 5.6 times more Vitamin B5, 38.4 times more Vitamin B6, 28.4 times more Vitamin B9 and 1172.3 times more Vitamin E than Dill Pickled Cucumber.
• While Dill Pickled Cucumber contains 1.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dill Pickled Cucumber have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Dill Pickled Cucumber:

• Dried Sunflower Seed Kernels have 1.4 times more Calcium, 64.3 times more Copper, 20.2 times more Iron, 46.4 times more Magnesium, 31.5 times more Manganese, 41.3 times more Phosphorus, 5.5 times more Potassium, more Selenium and 50 times more Zinc than Dill Pickled Cucumber.
• While Dill Pickled Cucumber contains 89.9 times more Sodium and 19.9 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 48.7 times more Energy, 171.5 times more Fat, 56.4 times more Saturated Fat, 443.3 times more Omega 6, 8.3 times more Carbohydrate, 2.4 times more Sugars, 8.6 times more Fiber and 41.6 times more Protein than Dill Pickled Cucumber.
• Both Dried Sunflower Seed Kernels and Dill Pickled Cucumber have similar amounts of Omega 3 per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Dill Pickled Cucumber have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.