Comparing Nutrients in 300 calories Hamburger Pickle relish VS Sunflower Seeds

Weight per 300 calories

• Hamburger Pickle relish: 233g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 4.5 times more energy per unit of mass than Hamburger Pickle relish, which is very high in comparison to other foods. Hamburger Pickle relish having average energy density.

Which food has more nutrients per 300 calories - Hamburger Pickle relish or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Hamburger Pickle relish	2%	3%	95%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Hamburger Pickle relish	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.26g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	NA	1.86% 1.35g	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	NA	% 1.3g	g per day for Men 19-50 years
Fiber	19.6% 7.44g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	2.6% 1.47g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Hamburger Pickle relish	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.36% 30.2μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.88% 0.047mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.5% 0.098mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.97% 1.43mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.33% 0.016mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.7% 0.035mg	53% 0.69mg	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	0.58% 2.33μg	29% 117μg	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	5.94% 5.35mg	0.8% 0.72mg	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	NA	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hamburger Pickle relish	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.93% 9.3mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	103% 0.92mg	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	33% 2.65mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	3.88% 16.3mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	1.5% 0.035mg	43.6% 1mg	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	5.65% 39.5mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	170% 2549mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	2.33% 0.26mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	3.84% 142g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Hamburger Pickle relish vs Sunflower Seeds:

• Hamburger Pickle relish has 19.6 times more Vitamin A and 7.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 16.3 times more Vitamin B1, 1.9 times more Vitamin B2, 3 times more Vitamin B3, 35.7 times more Vitamin B5, 19.8 times more Vitamin B6 and 50.1 times more Vitamin B9 than Hamburger Pickle relish.
• Both Hamburger Pickle relish as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Hamburger Pickle relish vs Sunflower Seeds:

• Hamburger Pickle relish has 551.3 times more Sodium and 58.5 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.3 times more Calcium, 4.8 times more Copper, 10.3 times more Magnesium, 28.7 times more Manganese, 8.6 times more Phosphorus, 1.9 times more Potassium, more Selenium and 10 times more Zinc than Hamburger Pickle relish.
• Both Hamburger Pickle relish and Dried Sunflower Seed Kernels have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Hamburger Pickle relish has 4.8 times more Omega 3, 7.8 times more Carbohydrate and 1.7 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 21.1 times more Fat, 18.9 times more Saturated Fat, 76 times more Omega 6 and 7.3 times more Protein than Hamburger Pickle relish.
• Both Hamburger Pickle relish and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Hamburger Pickle relish as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.