Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Sour Cucumber Pickles

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Sour Cucumber Pickles	11%	15%	74%

Macro Nutrients

	Roasted Sunflower Seeds	Sour Cucumber Pickles	Recommended Dietary Allowance
Energy	201% 5820kcal	3.8% 110kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	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	185% 241g	17.4% 22.6g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	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	NA	NA	g per day for Men 19-50 years
Fiber	292% 111g	31.6% 12g	38g per day for Men 19-50 years
Protein	345% 193g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Sour Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	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	593% 2370μg	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	1740% 261mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	392% 470μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Sour Cucumber Pickles	Recommended Dietary Allowance
Calcium	70% 700mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	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	475% 38mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	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	1650% 11550mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	6.76% 230mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	805% 12080mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.32% 12g	25.4% 941g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have more Vitamin B1, 24.6 times more Vitamin B2, more Vitamin B3, 185.3 times more Vitamin B5, 89.3 times more Vitamin B6, 237 times more Vitamin B9, 1.4 times more Vitamin C and 290 times more Vitamin E than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain more Vitamin A and 17.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Sour Cucumber Pickles have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Dry Roasted Sunflower Seed Kernels no Salt have more Calcium, 21.5 times more Copper, 9.5 times more Iron, 32.3 times more Magnesium, 191.8 times more Manganese, 82.5 times more Phosphorus, 37 times more Potassium, more Selenium and 264.5 times more Zinc than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 402.7 times more Sodium and 78.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 52.9 times more Energy, 249 times more Fat, 100.4 times more Saturated Fat, 1.5 times more Omega 3, 964.2 times more Omega 6, 10.7 times more Carbohydrate, 2.6 times more Sugars, 9.3 times more Fiber and 58.6 times more Protein than Sour Cucumber Pickles.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Sour Cucumber Pickles have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.