Comparing Nutrients in 1 kilogram Sunflower Seeds VS Sour Cucumber Pickles

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Sour Cucumber Pickles	11%	15%	74%

Macro Nutrients

	Sunflower Seeds	Sour Cucumber Pickles	Recommended Dietary Allowance
Energy	201% 5840kcal	3.8% 110kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	17.4% 22.6g	130g per day for Men 19-50 years
Sugars	36% 26g	14.6% 10.6g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 25g	NA	g per day for Men 19-50 years
Fiber	226% 86g	31.6% 12g	38g per day for Men 19-50 years
Protein	371% 208g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Sour Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	6.92% 0.09mg	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	2.5% 10μg	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	11% 10mg	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	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	392% 470μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Sour Cucumber Pickles	Recommended Dietary Allowance
Calcium	78% 780mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	94% 0.85mg	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	656% 52.5mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	4.8% 0.11mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	6.76% 230mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	805% 12080mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	25.4% 941g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have more Vitamin B1, 35.5 times more Vitamin B2, more Vitamin B3, 29.7 times more Vitamin B5, 149.4 times more Vitamin B6, 227 times more Vitamin B9, 1.4 times more Vitamin C and 390.8 times more Vitamin E than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 3.3 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Sour Cucumber Pickles have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Dried Sunflower Seed Kernels have more Calcium, 21.2 times more Copper, 13.1 times more Iron, 81.3 times more Magnesium, 177.3 times more Manganese, 47.1 times more Phosphorus, 28 times more Potassium, more Selenium and 250 times more Zinc than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 134.2 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 53.1 times more Energy, 257.3 times more Fat, 85.7 times more Saturated Fat, 1.3 times more Omega 3, 677.9 times more Omega 6, 8.8 times more Carbohydrate, 2.5 times more Sugars, 7.2 times more Fiber and 63 times more Protein than Sour Cucumber Pickles.
• Both Dried Sunflower Seed Kernels as well as Sour Cucumber Pickles have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.