Comparing Nutrients in 1 pound Pickles, chowchow, with cauliflower onion mustard, sweet VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pickles, chowchow, with cauliflower onion mustard, sweet	5%	7%	88%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pickles, chowchow, with cauliflower onion mustard, sweet	Sunflower Seeds	Recommended Dietary Allowance
Energy	19% 549kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	7.34% 1.25g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	69.8% 91g	130g per day for Men 19-50 years
Sugars	149% 108g	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	18% 6.8g	103% 39g	38g per day for Men 19-50 years
Protein	12% 6.8g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Pickles, chowchow, with cauliflower onion mustard, sweet	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.08% 0.3mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	469% 6.1mg	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	5.67% 22.7μg	257% 1030μg	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	30.2% 27.2mg	7.06% 6.35mg	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	4.84% 0.73mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 279μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickles, chowchow, with cauliflower onion mustard, sweet	Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.4% 104mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	46.4% 0.42mg	907% 8.16mg	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	79.4% 6.35mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	16.8% 0.39mg	385% 8.85mg	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	14.3% 100mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	159% 2390mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	8.45% 313g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pickles, chowchow, with cauliflower onion mustard, sweet vs Sunflower Seeds:

• Pickles, chowchow, with cauliflower onion mustard, sweet have 4.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin B1, 17.8 times more Vitamin B2, more Vitamin B3, 16.9 times more Vitamin B5, 134.5 times more Vitamin B6, 45.4 times more Vitamin B9 and 219.8 times more Vitamin E than Pickles, chowchow, with cauliflower onion mustard, sweet.
• Both Pickles, chowchow, with cauliflower onion mustard, sweet as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pickles, chowchow, with cauliflower onion mustard, sweet vs Sunflower Seeds:

• Pickles, chowchow, with cauliflower onion mustard, sweet have 58.6 times more Sodium and 14.6 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.4 times more Calcium, 19.6 times more Copper, 3.8 times more Iron, 15.5 times more Magnesium, 22.9 times more Manganese, 30 times more Phosphorus, 3.2 times more Potassium, 26.5 times more Selenium and 21.7 times more Zinc than Pickles, chowchow, with cauliflower onion mustard, sweet.

Comparison of macro-nutrients per 1 pound:

• Pickles, chowchow, with cauliflower onion mustard, sweet have 2 times more Omega 3, 1.3 times more Carbohydrate and 9.1 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.8 times more Energy, 57.2 times more Fat, 29.9 times more Saturated Fat, 83.8 times more Omega 6, 5.7 times more Fiber and 13.9 times more Protein than Pickles, chowchow, with cauliflower onion mustard, sweet.
• Both Pickles, chowchow, with cauliflower onion mustard, sweet as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.