Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Cucumber

Macros Ratio

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

Macro Nutrients

	Toasted Sunflower Seeds	Cucumber	Recommended Dietary Allowance
Energy	213% 6190kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	1.65% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	28% 36.3g	130g per day for Men 19-50 years
Sugars	NA	23% 16.7g	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	12% 8.7g	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	% 7.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	303% 115g	13% 5g	38g per day for Men 19-50 years
Protein	307% 172g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cucumber	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	32% 9.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	595% 2380μg	17.5% 70μg	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	31% 28mg	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	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	137% 164μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cucumber	Recommended Dietary Allowance
Calcium	57% 570mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	45.6% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.33% 13μg	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	851% 68mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	34.3% 0.79mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	82.7% 37.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1654% 11580mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	43.2% 1470mg	3400mg per day for Men 19-50 years
Selenium	NA	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.27% 10g	25.7% 952g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Cucumber per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Cucumber to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Toasted Sunflower Seeds has 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 Cucumber.
• While 1 kg of Raw Whole Cucumber contains 2 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 kilogram of Cucumber have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Whole Cucumber have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Cucumber:

• 1 kilogram of Toasted Sunflower Seeds has 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 Cucumber.
• While 1 kg of Raw Whole Cucumber contains 95.2 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Cucumber lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 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 Cucumber.
• 1 kilogram of Cucumber provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein