Comparing Nutrients in 1 pound Sour Pickled Cucumber low Salt VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sour Pickled Cucumber low Salt	11%	15%	74%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Sour Pickled Cucumber low Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.72% 50kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	84% 109g	130g per day for Men 19-50 years
Sugars	6.63% 4.8g	17% 12.4g	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	14.3% 5.44g	132% 50.3g	38g per day for Men 19-50 years
Protein	2.67% 1.5g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Sour Pickled Cucumber low Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.45% 0.17mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.14% 0.041mg	281% 3.65mg	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	1.13% 4.54μg	269% 1075μg	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	5.04% 4.54mg	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	2.72% 0.41mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sour Pickled Cucumber low Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	922% 8.3mg	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	22.7% 1.8mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	2.17% 0.05mg	416% 9.57mg	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	9.07% 63.5mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	3.07% 104mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	0.82% 0.091mg	218% 24mg	11mg per day for Men 19-50 years
Water	11.5% 427g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sour Pickled Cucumber low Salt vs Roasted Sunflower Seeds:

• Sour Pickled Cucumber low sodium has more Vitamin A and 17.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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 Pickled Cucumber low sodium.
• Both Sour Pickled Cucumber low sodium as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sour Pickled Cucumber low Salt vs Roasted Sunflower Seeds:

• Sour Pickled Cucumber low sodium has 6 times more Sodium and 78.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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 Pickled Cucumber low sodium.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt contain 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 Pickled Cucumber low sodium.
• Both Sour Pickled Cucumber low sodium as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.