Comparing Nutrients in 1 pound Cucumber VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cucumber	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.35% 68kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	100% 32g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.5g	80% 104g	130g per day for Men 19-50 years
Sugars	10.4% 7.57g	19.5% 14g	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	5.44% 3.95g	0% 0g	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	% 3.45g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 10.8g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	127% 48g	38g per day for Men 19-50 years
Protein	5.26% 2.95g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.78% 0.44mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.17mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	276% 3.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.5% 4.36μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	265% 1061μg	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	14% 12.7mg	5.54% 5mg	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	0.91% 0.14mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	62% 74.4μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	909% 8.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.15% 5.9μg	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	16% 1.27mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	410% 9.43mg	2.3mg per day for Men 19-50 years
Molybdenum	37.5% 17μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.6% 109mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	11.7% 432g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cucumber VS Oil Roasted Sunflower Seeds per 1 lb

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

Lets compare vitamin content per 1 pound of Cucumber vs Oil Roasted Sunflower Seeds:

• 1 pound of Cucumber has 2.5 times more Vitamin C and 5.3 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 11.9 times more Vitamin B1, 8.5 times more Vitamin B2, 42.1 times more Vitamin B3, 26.8 times more Vitamin B5, 19.8 times more Vitamin B6, 33.4 times more Vitamin B9 and 1211 times more Vitamin E than Raw Whole Cucumber.
• 1 pound of Cucumber have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin E
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Whole Cucumber as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cucumber vs Oil Roasted Sunflower Seeds:

• 1 pound of Cucumber has 61.8 times more Water than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 5.4 times more Calcium, 44 times more Copper, 15.3 times more Iron, 9.8 times more Magnesium, 26.3 times more Manganese, 47.5 times more Phosphorus, 3.3 times more Potassium, 260.7 times more Selenium and 26.1 times more Zinc than Raw Whole Cucumber.
• 1 pound of Cucumber lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Oil Roasted Sunflower Seed Kernels contains 39.5 times more Energy, 466.4 times more Fat, 191 times more Saturated Fat, 16.2 times more Omega 3, 1221.7 times more Omega 6, 6.3 times more Carbohydrate, 1.9 times more Sugars, 21.2 times more Fiber and 30.9 times more Protein than Raw Whole Cucumber.
• 1 pound of Cucumber provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein