Comparing Nutrients in 1 pound Sunflower Seeds VS Cucumber

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cucumber	14%	5%	81%

Macro Nutrients

	Sunflower Seeds	Cucumber	Recommended Dietary Allowance
Energy	91% 2649kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	16.4% 12g	10.4% 7.57g	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	5.44% 3.95g	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	% 3.45g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 0.14g	g per day for Men 19-50 years
Fiber	103% 39g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	168% 94g	5.26% 2.95g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cucumber	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	2.78% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	23.5% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.5% 4.36μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	257% 1030μg	7.94% 31.8μg	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	7.06% 6.35mg	14% 12.7mg	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	1064% 160mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	62% 74.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cucumber	Recommended Dietary Allowance
Calcium	35.4% 354mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	20.7% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.15% 5.9μg	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	298% 24mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	15.6% 0.36mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	37.5% 17μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	428% 2994mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	11.7% 432g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 54.8 times more Vitamin B1, 10.8 times more Vitamin B2, 85.1 times more Vitamin B3, 4.4 times more Vitamin B5, 33.6 times more Vitamin B6, 32.4 times more Vitamin B9 and 1172.3 times more Vitamin E than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Whole Cucumber have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Cucumber:

• Dried Sunflower Seed Kernels have 4.9 times more Calcium, 43.9 times more Copper, 18.8 times more Iron, 25 times more Magnesium, 24.7 times more Manganese, 27.5 times more Phosphorus, 4.4 times more Potassium, 176.7 times more Selenium and 25 times more Zinc than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 20.1 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 38.9 times more Energy, 467.8 times more Fat, 120.4 times more Saturated Fat, 12 times more Omega 3, 823.2 times more Omega 6, 5.5 times more Carbohydrate, 1.6 times more Sugars, 17.2 times more Fiber and 32 times more Protein than Raw Whole Cucumber.
• Both Dried Sunflower Seed Kernels as well as Raw Whole Cucumber have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.