Comparing Nutrients in 1 pound Sunflower Seeds VS Dill Pickled Cucumber

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dill Pickled Cucumber	14%	19%	67%

Macro Nutrients

	Sunflower Seeds	Dill Pickled Cucumber	Recommended Dietary Allowance
Energy	91% 2649kcal	1.88% 54.4kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	1.4% 0.24g	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	8.4% 11g	130g per day for Men 19-50 years
Sugars	16.4% 12g	6.7% 4.85g	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	3.44% 2.5g	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	% 2.36g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 0g	g per day for Men 19-50 years
Fiber	103% 39g	12% 4.54g	38g per day for Men 19-50 years
Protein	168% 94g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dill Pickled Cucumber	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	3.1% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	12.2% 0.16mg	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	257% 1030μg	9.07% 36.3μg	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	11.6% 10.4mg	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	65.4% 78.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dill Pickled Cucumber	Recommended Dietary Allowance
Calcium	35.4% 354mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	14% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.4% 137μg	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	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	12.2% 0.28mg	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	428% 2994mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	15.6% 531mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	245% 3670mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	11.6% 428g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 32.9 times more Vitamin B1, 6.2 times more Vitamin B2, 76.5 times more Vitamin B3, 5.6 times more Vitamin B5, 38.4 times more Vitamin B6, 28.4 times more Vitamin B9 and 1172.3 times more Vitamin E than Dill Pickled Cucumber.
• While Dill Pickled Cucumber contains 1.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dill Pickled Cucumber have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Dill Pickled Cucumber:

• Dried Sunflower Seed Kernels have 1.4 times more Calcium, 64.3 times more Copper, 20.2 times more Iron, 46.4 times more Magnesium, 31.5 times more Manganese, 41.3 times more Phosphorus, 5.5 times more Potassium, more Selenium and 50 times more Zinc than Dill Pickled Cucumber.
• While Dill Pickled Cucumber contains 89.9 times more Sodium and 19.9 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 48.7 times more Energy, 171.5 times more Fat, 56.4 times more Saturated Fat, 443.3 times more Omega 6, 8.3 times more Carbohydrate, 2.4 times more Sugars, 8.6 times more Fiber and 41.6 times more Protein than Dill Pickled Cucumber.
• Both Dried Sunflower Seed Kernels and Dill Pickled Cucumber have similar amounts of Omega 3 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Dill Pickled Cucumber have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.