Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Cucumber

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cucumber	14%	5%	81%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cucumber	Recommended Dietary Allowance
Energy	93% 2685kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	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	80% 104g	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	0% 0g	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	% 3.36g	% 3.45g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 0.14g	g per day for Men 19-50 years
Fiber	127% 48g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	162% 91g	5.26% 2.95g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cucumber	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	2.78% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	23.5% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	62% 74.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cucumber	Recommended Dietary Allowance
Calcium	39.5% 395mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	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	243% 19.4mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	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	738% 5166mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.19% 7g	11.7% 432g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 11.9 times more Vitamin B1, 8.5 times more Vitamin B2, 42.1 times more Vitamin B3, 26.8 times more Vitamin B5, 19.8 times more Vitamin B6, 33.4 times more Vitamin B9 and 1211 times more Vitamin E than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 2.5 times more Vitamin C and 5.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted 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 Oil Roasted Sunflower Seeds vs Cucumber:

• Oil Roasted Sunflower Seed Kernels have 5.4 times more Calcium, 44 times more Copper, 15.3 times more Iron, 9.8 times more Magnesium, 26.3 times more Manganese, 47.5 times more Phosphorus, 3.3 times more Potassium, 260.7 times more Selenium and 26.1 times more Zinc than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 61.8 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 39.5 times more Energy, 466.4 times more Fat, 191 times more Saturated Fat, 16.2 times more Omega 3, 1221.7 times more Omega 6, 6.3 times more Carbohydrate, 1.9 times more Sugars, 21.2 times more Fiber and 30.9 times more Protein than Raw Whole Cucumber.
• While Raw Whole Cucumber contains more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Whole Cucumber have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.