Comparing Nutrients in 1 pound Sunflower Seeds VS Low Sodium Sweet Cucumber Pickles

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Low Sodium Sweet Cucumber Pickles	1%	2%	97%

Macro Nutrients

	Sunflower Seeds	Low Sodium Sweet Cucumber Pickles	Recommended Dietary Allowance
Energy	91% 2649kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	1.23% 0.21g	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	118% 153g	130g per day for Men 19-50 years
Sugars	16.4% 12g	167% 121g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	13% 5g	38g per day for Men 19-50 years
Protein	168% 94g	3% 1.68g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Low Sodium Sweet Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	4.93% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	5.23% 0.068mg	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	1.13% 4.54μg	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	6.05% 5.44mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	290% 348μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Low Sodium Sweet Cucumber Pickles	Recommended Dietary Allowance
Calcium	35.4% 354mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	53% 0.48mg	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	298% 24mg	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	2.96% 0.068mg	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	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	4.27% 145mg	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	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	8% 296g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 164.4 times more Vitamin B1, 11.1 times more Vitamin B2, 47.9 times more Vitamin B3, 9.4 times more Vitamin B5, 89.7 times more Vitamin B6, 227 times more Vitamin B9 and 66.4 times more Vitamin E than Low Sodium Sweet Cucumber Pickles.
• While Low Sodium Sweet Cucumber Pickles contain 18.7 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Low Sodium Sweet Cucumber Pickles have similar amounts of Vitamin C per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Low Sodium Sweet Cucumber Pickles have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Low Sodium Sweet Cucumber Pickles:

• Dried Sunflower Seed Kernels have 19.5 times more Calcium, 17.1 times more Copper, 8.9 times more Iron, 81.3 times more Magnesium, 130 times more Manganese, 55 times more Phosphorus, 20.2 times more Potassium, more Selenium and 62.5 times more Zinc than Low Sodium Sweet Cucumber Pickles.
• While Low Sodium Sweet Cucumber Pickles contain 2 times more Sodium and 13.8 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 4.8 times more Energy, 197.9 times more Fat, 66.5 times more Saturated Fat, 501.1 times more Omega 6, 7.8 times more Fiber and 56.2 times more Protein than Low Sodium Sweet Cucumber Pickles.
• While Low Sodium Sweet Cucumber Pickles contain 1.7 times more Carbohydrate and 10.2 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Low Sodium Sweet Cucumber Pickles have similar amounts of Omega 3 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Low Sodium Sweet Cucumber Pickles have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.