Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Sour Cucumber Pickles

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Sour Cucumber Pickles: 2727g

Oil Roasted Sunflower Seeds have 53.8 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 - Oil Roasted Sunflower Seeds or Sour Cucumber Pickles?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Sour Cucumber Pickles	11%	15%	74%

Macro Nutrients

	Oil Roasted 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% 26g	5.62% 5.45g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	4.43% 1.4g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	78.4% 1.25g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	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	8.92% 11.6g	47.4% 61.6g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	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	0% 0g	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	14% 5.37g	86% 32.7g	38g per day for Men 19-50 years
Protein	18% 10g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Sour Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	0% 0μg	30.3% 273μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	29.6% 119μg	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	0.62% 0.56mg	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	123% 18.4mg	16.4% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	1068% 1282μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Sour Cucumber Pickles	Recommended Dietary Allowance
Calcium	4.4% 44mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	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	27% 2.17mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	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	82.5% 577mg	54.5% 382mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	2196% 32945mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	4.96% 0.55mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	69.3% 2566g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have more Vitamin B1, more Vitamin B3, 3.4 times more Vitamin B5, 1.6 times more Vitamin B6, 4.3 times more Vitamin B9 and 7.5 times more Vitamin E than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain more Vitamin A, 1.9 times more Vitamin B2, 48.9 times more Vitamin C and 816 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted 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 Oil Roasted Sunflower Seeds vs Sour Cucumber Pickles:

• Oil Roasted Sunflower Seed Kernels have more Calcium, 3.5 times more Manganese, 1.5 times more Phosphorus, more Selenium and 4.8 times more Zinc than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 2.5 times more Copper, 5 times more Iron, 1.7 times more Magnesium, 2.6 times more Potassium, 21670.8 times more Sodium and 3287.8 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Sunflower Seed Kernels have 4.8 times more Fat, 2.5 times more Saturated Fat and 18.7 times more Omega 6 than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 30.6 times more Omega 3, 5.3 times more Carbohydrate, 18.3 times more Sugars and 6.1 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Sour Cucumber Pickles have similar amounts of Energy and Protein per 300 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Sour Cucumber Pickles have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.