Comparing Nutrients in 1 pound Sweet Cucumber Pickles VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sweet Cucumber Pickles	3%	4%	93%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Sweet Cucumber Pickles	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	14.2% 413kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.8% 96g	84% 109g	130g per day for Men 19-50 years
Sugars	114% 83g	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	55% 40g	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	% 41.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	132% 50.3g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Sweet Cucumber Pickles	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	19% 172μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.26% 0.52mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.37% 0.11mg	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	3.53% 3.18mg	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	11% 1.63mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 214μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cucumber Pickles	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	27.7% 277mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	14% 1.13mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	13% 0.29mg	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	11.7% 81.6mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	138% 2073mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	218% 24mg	11mg per day for Men 19-50 years
Water	9.34% 346g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Sweet Cucumber Pickles have 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 4.2 times more Vitamin B1, 8.2 times more Vitamin B2, 61.2 times more Vitamin B3, 138 times more Vitamin B5, 33.5 times more Vitamin B6, 237 times more Vitamin B9, 2 times more Vitamin C and 72.5 times more Vitamin E than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles 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 Sweet Cucumber Pickles vs Roasted Sunflower Seeds:

• Sweet Cucumber Pickles have 152.3 times more Sodium and 63.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 65.4 times more Copper, 15.2 times more Iron, 18.4 times more Magnesium, 32.5 times more Manganese, 64.2 times more Phosphorus, 8.5 times more Potassium, more Selenium and 44.1 times more Zinc than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Sweet Cucumber Pickles have 6.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.4 times more Energy, 121.5 times more Fat, 77.9 times more Saturated Fat, 712.7 times more Omega 6, 11.1 times more Fiber and 33.3 times more Protein than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 and Carbohydrate per 1 lb.
• Both Sweet Cucumber Pickles as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.