Comparing Nutrients in 500 calories Pickles, chowchow, with cauliflower onion mustard, sweet VS Sunflower Seeds

Weight per 500 calories

• Pickles, chowchow, with cauliflower onion mustard, sweet: 413g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 4.8 times more energy per unit of mass than Pickles, chowchow, with cauliflower onion mustard, sweet, which is very high in comparison to other foods. Pickles, chowchow, with cauliflower onion mustard, sweet having average energy density.

Which food has more nutrients per 500 calories - Pickles, chowchow, with cauliflower onion mustard, sweet or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Pickles, chowchow, with cauliflower onion mustard, sweet	5%	7%	88%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pickles, chowchow, with cauliflower onion mustard, sweet	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.83% 3.7g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	13% 17g	130g per day for Men 19-50 years
Sugars	136% 99g	3.1% 2.24g	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	NA	% 2.14g	g per day for Men 19-50 years
Fiber	16.3% 6.2g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	11% 6.2g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Pickles, chowchow, with cauliflower onion mustard, sweet	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.3% 20.7μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.36% 0.083mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.54% 0.28mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.18% 0.041mg	88.6% 1.15mg	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	5.17% 20.7μg	48.6% 194μg	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	27.5% 24.8mg	1.33% 1.2mg	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	4.4% 0.66mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	212% 255μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickles, chowchow, with cauliflower onion mustard, sweet	Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.5% 95mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	171% 1.54mg	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	72.3% 5.8mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	20.7% 86.8mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	72.6% 1.67mg	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	13% 91mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	15% 8.26μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	145% 2178mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	8.64% 0.95mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	7.7% 285g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pickles, chowchow, with cauliflower onion mustard, sweet vs Sunflower Seeds:

• Pickles, chowchow, with cauliflower onion mustard, sweet have 20.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin B1, 3.7 times more Vitamin B2, more Vitamin B3, 3.5 times more Vitamin B5, 27.9 times more Vitamin B6, 9.4 times more Vitamin B9 and 45.5 times more Vitamin E than Pickles, chowchow, with cauliflower onion mustard, sweet.
• Both Pickles, chowchow, with cauliflower onion mustard, sweet as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pickles, chowchow, with cauliflower onion mustard, sweet vs Sunflower Seeds:

• Pickles, chowchow, with cauliflower onion mustard, sweet have 1.4 times more Calcium, 1.3 times more Iron, 1.5 times more Potassium, 282.6 times more Sodium and 70.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.1 times more Copper, 3.2 times more Magnesium, 4.8 times more Manganese, 6.2 times more Phosphorus, 5.5 times more Selenium and 4.5 times more Zinc than Pickles, chowchow, with cauliflower onion mustard, sweet.

Comparison of macro-nutrients per 500 calories:

• Pickles, chowchow, with cauliflower onion mustard, sweet have 9.8 times more Omega 3, 6.4 times more Carbohydrate and 44 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.8 times more Fat, 6.2 times more Saturated Fat, 17.4 times more Omega 6 and 2.9 times more Protein than Pickles, chowchow, with cauliflower onion mustard, sweet.
• Both Pickles, chowchow, with cauliflower onion mustard, sweet and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 500 kcal.
• Both Pickles, chowchow, with cauliflower onion mustard, sweet as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.