Comparing Nutrients in 500 calories Pickles, cucumber, dill, reduced sodium VS Roasted Sunflower Seeds

Weight per 500 calories

• Pickles, cucumber, dill, reduced sodium: 4167g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 48.5 times more energy per unit of mass than Pickles, cucumber, dill, reduced sodium, which is very high in comparison to other foods. Pickles, cucumber, dill, reduced sodium having very low energy density.

Which food has more nutrients per 500 calories - Pickles, cucumber, dill, reduced sodium or Roasted Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

	Pickles, cucumber, dill, reduced sodium	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	182% 2.9g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.17g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.2% 100g	16% 20.7g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	3.23% 2.35g	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	31.6% 23g	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	% 21.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	110% 41.7g	25% 9.54g	38g per day for Men 19-50 years
Protein	37.2% 21g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Pickles, cucumber, dill, reduced sodium	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	27.8% 250μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.88mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.54mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	168% 8.38mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	53% 0.69mg	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	83.3% 333μg	51% 204μg	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	106% 96mg	1.34% 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	8.33% 1.25mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	601% 721μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickles, cucumber, dill, reduced sodium	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	238% 2375mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	175% 1.57mg	0.9mg per day for Men 19-50 years
Fluoride	31.4% 1254μg	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	135% 11mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	69.4% 292mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	112% 2.6mg	79% 1.8mg	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	95% 667mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	143% 4875mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	106% 3931g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pickles, cucumber, dill, reduced sodium vs Roasted Sunflower Seeds:

• Pickles, cucumber, dill, reduced sodium have 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.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B3 and 17.9 times more Vitamin E than Pickles, cucumber, dill, reduced sodium.
• Both Pickles, cucumber, dill, reduced sodium as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pickles, cucumber, dill, reduced sodium vs Roasted Sunflower Seeds:

• Pickles, cucumber, dill, reduced sodium have 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.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Copper, 1.5 times more Phosphorus and more Selenium than Pickles, cucumber, dill, reduced sodium.
• Both Pickles, cucumber, dill, reduced sodium and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Pickles, cucumber, dill, reduced sodium have 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.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.4 times more Fat, 1.4 times more Saturated Fat and 13 times more Omega 6 than Pickles, cucumber, dill, reduced sodium.
• Both Pickles, cucumber, dill, reduced sodium and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Pickles, cucumber, dill, reduced sodium as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.