Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Pickles, cucumber, dill, reduced sodium

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Pickles, cucumber, dill, reduced sodium: 2500g

Roasted Sunflower Seeds have 48.5 times more energy per 100g than Pickles, cucumber, dill, reduced sodium. It has very high energy density when compared to other foods. Pickles, cucumber, dill, reduced sodium having very low energy density.

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Pickles, cucumber, dill, reduced sodium?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Pickles, cucumber, dill, reduced sodium	14%	19%	67%

Macro Nutrients

	Roasted Sunflower Seeds	Pickles, cucumber, dill, reduced sodium	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	7.73% 7.5g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	6.17% 1.98g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	109% 1.75g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	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	9.54% 12.4g	46.3% 60.3g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	NA	% 0g	g per day for Men 19-50 years
Fiber	15% 5.72g	65.8% 25g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Pickles, cucumber, dill, reduced sodium	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	110% 1.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	17% 2.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	101% 5.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	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	30.5% 122μg	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	89.7% 13.5mg	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	360% 433μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Pickles, cucumber, dill, reduced sodium	Recommended Dietary Allowance
Calcium	3.6% 36mg	143% 1425mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	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	24.5% 1.96mg	81.3% 6.5mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	41.7% 175mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	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	85% 595mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	86% 2925mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	63.7% 2359g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Pickles, Cucumber, Dill, Reduced Sodium Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Pickles, cucumber, dill, reduced sodium?

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Pickles, cucumber, dill, reduced sodium:

• 300 calories of Roasted Sunflower Seeds have 1.3 times more Vitamin B3 and 17.9 times more Vitamin E than Pickles, cucumber, dill, reduced sodium.
• While 300 kcal of Pickles, cucumber, dill, reduced sodium contain more Vitamin A, 20.6 times more Vitamin B1, 11.2 times more Vitamin B2, 1.4 times more Vitamin B5, 2.1 times more Vitamin B6, 1.6 times more Vitamin B9, 79.7 times more Vitamin C and 310.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin C and Vitamin K
• 300 calories of Pickles, cucumber, dill, reduced sodium have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pickles, cucumber, dill, reduced sodium have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Pickles, cucumber, dill, reduced sodium:

• 300 calories of Roasted Sunflower Seeds have 1.3 times more Copper, 1.5 times more Phosphorus and more Selenium than Pickles, cucumber, dill, reduced sodium.
• While 300 kcal of Pickles, cucumber, dill, reduced sodium contain 39.5 times more Calcium, 3.3 times more Iron, 2.6 times more Magnesium, 1.4 times more Manganese, 6.7 times more Potassium, 291 times more Sodium and 3812.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Pickles, cucumber, dill, reduced sodium contain similar levels of Zinc per 300 calories.
• 300 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 300 calories of Pickles, cucumber, dill, reduced sodium lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Sunflower Seeds have 3.4 times more Fat, 1.4 times more Saturated Fat and 13 times more Omega 6 than Pickles, cucumber, dill, reduced sodium.
• While 300 kcal of Pickles, cucumber, dill, reduced sodium contain 49.2 times more Omega 3, 4.9 times more Carbohydrate, 19 times more Sugars, 4.4 times more Fiber and 1.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Pickles, cucumber, dill, reduced sodium offer comparable quantities of Energy per 300 calories.
• 300 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3