Comparing Nutrients in 300 calories Sunflower Seeds VS Dill Pickled Cucumber

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Dill Pickled Cucumber: 2500g

Sunflower Seeds have 48.7 times more energy per 100g than Dill Pickled Cucumber. It has very high energy density when compared to other foods. Dill Pickled Cucumber having very low energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	7.73% 7.5g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	6.17% 1.98g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	109% 1.75g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	7.65% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	46.3% 60.3g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	37% 26.8g	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	19% 13.8g	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	% 13g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	65.8% 25g	38g per day for Men 19-50 years
Protein	19% 10.7g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dill Pickled Cucumber	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	110% 1.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	17% 2.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	101% 5.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	67.3% 0.88mg	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	29% 117μg	50% 200μg	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	0.8% 0.72mg	64% 57.5mg	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	120% 18mg	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	360% 433μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dill Pickled Cucumber	Recommended Dietary Allowance
Calcium	4% 40mg	143% 1425mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	77.8% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	19% 753μg	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	33.7% 2.7mg	81.3% 6.5mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	41.7% 175mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	67.4% 1.55mg	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	48.4% 339mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	86% 2925mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	1348% 20225mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	63.7% 2359g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Dill Pickled Cucumber:

• Dried Sunflower Seed Kernels have 1.6 times more Vitamin B3 and 24.1 times more Vitamin E than Dill Pickled Cucumber.
• While Dill Pickled Cucumber contains 97.3 times more Vitamin A, 1.5 times more Vitamin B1, 7.8 times more Vitamin B2, 8.7 times more Vitamin B5, 1.3 times more Vitamin B6, 1.7 times more Vitamin B9, 80 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 B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Dill Pickled Cucumber:

• Dried Sunflower Seed Kernels have 1.3 times more Copper and more Selenium than Dill Pickled Cucumber.
• While Dill Pickled Cucumber contains 35.6 times more Calcium, 2.4 times more Iron, 1.5 times more Manganese, 8.8 times more Potassium, 4374.6 times more Sodium and 970.7 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dill Pickled Cucumber have similar amounts of Magnesium, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 3.5 times more Fat and 9.1 times more Omega 6 than Dill Pickled Cucumber.
• While Dill Pickled Cucumber contains 56.8 times more Omega 3, 5.9 times more Carbohydrate, 19.9 times more Sugars and 5.7 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dill Pickled Cucumber have similar amounts of Energy, Saturated Fat and Protein per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Dill Pickled Cucumber have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.