Comparing Nutrients in 300 calories Sunflower Seeds VS Sour Cucumber Pickles

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Sour Cucumber Pickles: 2727g

Sunflower Seeds have 53.1 times more energy per 100g than Sour Cucumber Pickles. It has very high energy density when compared to other foods. Sour Cucumber Pickles having very low energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Sour Cucumber Pickles?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Sour Cucumber Pickles	11%	15%	74%

Macro Nutrients

	Sunflower Seeds	Sour Cucumber Pickles	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	5.62% 5.45g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	4.43% 1.4g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	78.4% 1.25g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	5.45% 0.93g	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	47.4% 61.6g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	40% 29g	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	86% 32.7g	38g per day for Men 19-50 years
Protein	19% 10.7g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Sour Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	30.3% 273μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	19% 0.25mg	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	6.8% 27.3μg	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	0.8% 0.72mg	30.3% 27.3mg	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	16.4% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1068% 1282μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Sour Cucumber Pickles	Recommended Dietary Allowance
Calcium	4% 40mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	258% 2.3mg	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	33.7% 2.7mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	13% 0.3mg	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	54.5% 382mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	18.4% 627mg	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	2196% 32945mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	4.96% 0.55mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	69.3% 2566g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Sour Cucumber Pickles:

• Dried Sunflower Seed Kernels have more Vitamin B1, more Vitamin B3, 2.8 times more Vitamin B6, 4.3 times more Vitamin B9 and 7.4 times more Vitamin E than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 177 times more Vitamin A, 1.5 times more Vitamin B2, 1.8 times more Vitamin B5, 37.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Sour Cucumber Pickles have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Sour Cucumber Pickles:

• Dried Sunflower Seed Kernels have more Calcium, 1.5 times more Magnesium, 3.3 times more Manganese, more Selenium and 4.7 times more Zinc than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 2.5 times more Copper, 4 times more Iron, 1.9 times more Potassium, 7126 times more Sodium and 1056 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Sour Cucumber Pickles have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 4.8 times more Fat, 1.6 times more Saturated Fat and 12.8 times more Omega 6 than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 40.7 times more Omega 3, 6 times more Carbohydrate, 21.5 times more Sugars and 7.4 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Sour Cucumber Pickles have similar amounts of Energy and Protein per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Sour Cucumber Pickles have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.