Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Cucumber

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Cucumber: 2000g

Oil Roasted Sunflower Seeds have 39.5 times more energy per 100g than Cucumber. It has very high energy density when compared to other foods. Raw Whole Cucumber having very low energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Cucumber?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cucumber	14%	5%	81%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cucumber	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	56% 72.6g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	46% 33.4g	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	0% 0g	24% 17.4g	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	% 0.38g	% 15g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 0.6g	g per day for Men 19-50 years
Fiber	14% 5.37g	26.3% 10g	38g per day for Men 19-50 years
Protein	18% 10g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cucumber	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	50.8% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	64% 19.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.6% 119μg	35% 140μg	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	0.62% 0.56mg	62.2% 56mg	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	123% 18.4mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	273% 328μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cucumber	Recommended Dietary Allowance
Calcium	4.4% 44mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.65% 26μg	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	27% 2.17mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	68.7% 1.58mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	165% 74.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	82.5% 577mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	86.5% 2940mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	51.5% 1905g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Cucumber Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Cucumber?

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

• 300 calories of Oil Roasted Sunflower Seeds have 30.7 times more Vitamin E than Cucumber.
• While 300 kcal of Raw Whole Cucumber contain more Vitamin A, 3.3 times more Vitamin B1, 4.7 times more Vitamin B2, 1.5 times more Vitamin B5, 2 times more Vitamin B6, 100.5 times more Vitamin C and 208.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cucumber provide similar amounts of Vitamin B3 and Vitamin B9 per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 300 calories of Cucumber have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Whole Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Oil Roasted Sunflower Seeds have 1.2 times more Phosphorus and 6.6 times more Selenium than Cucumber.
• While 300 kcal of Raw Whole Cucumber contain 7.3 times more Calcium, 2.6 times more Iron, 4 times more Magnesium, 1.5 times more Manganese, 12 times more Potassium, 1.5 times more Zinc and 2440.5 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cucumber contain similar levels of Copper per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 11.8 times more Fat, 4.8 times more Saturated Fat and 31 times more Omega 6 than Cucumber.
• While 300 kcal of Raw Whole Cucumber contain 2.4 times more Omega 3, 6.3 times more Carbohydrate, 21.2 times more Sugars, more Fructose, 1.9 times more Fiber and 1.3 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cucumber offer comparable quantities of Energy per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 300 calories of Cucumber provide inadequate amounts of Omega 6