Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Peeled Cucumber

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Peeled Cucumber: 3000g

Roasted Sunflower Seeds have 58.2 times more energy per 100g than Peeled Cucumber. It has very high energy density when compared to other foods. Raw Peeled Cucumber having very low energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Peeled Cucumber?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Peeled Cucumber	19%	12%	69%

Macro Nutrients

	Roasted Sunflower Seeds	Peeled Cucumber	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	7.3% 2.34g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	50% 64.8g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	57% 41.4g	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	31% 22.5g	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	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15% 5.72g	55.3% 21g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Peeled Cucumber	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	6.94% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	118% 1.53mg	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	30.5% 122μg	105% 420μg	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	107% 96mg	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	89.7% 13.5mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Peeled Cucumber	Recommended Dietary Allowance
Calcium	3.6% 36mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	237% 2.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	24.5% 1.96mg	82.5% 6.6mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	95% 2.2mg	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	85% 595mg	90% 630mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	120% 4080mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	78.4% 2902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Peeled Cucumber:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.3 times more Vitamin B3 and 14.9 times more Vitamin E than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains more Vitamin A, 17 times more Vitamin B1, 5.9 times more Vitamin B2, 2 times more Vitamin B5, 3.7 times more Vitamin B6, 3.4 times more Vitamin B9, 133 times more Vitamin C and 155.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Peeled Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Peeled Cucumber:

• Dry Roasted Sunflower Seed Kernels no Salt have 13.6 times more Selenium than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains 11.6 times more Calcium, 2.3 times more Copper, 3.4 times more Iron, 5.4 times more Magnesium, 2 times more Manganese, 9.3 times more Potassium, 38.8 times more Sodium, 1.9 times more Zinc and 4691.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Peeled Cucumber have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 5.3 times more Fat and 56.3 times more Omega 6 than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains 8.4 times more Omega 3, 5.2 times more Carbohydrate, 29.4 times more Sugars, 3.7 times more Fiber and 1.8 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Peeled Cucumber have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Peeled Cucumber have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.