Comparing Nutrients in 500 calories Sweet Cucumber Pickles VS Roasted Sunflower Seeds

Weight per 500 calories

• Sweet Cucumber Pickles: 550g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 6.4 times more energy per unit of mass than Sweet Cucumber Pickles, which is very high in comparison to other foods. Sweet Cucumber Pickles having average energy density.

Which food has more nutrients per 500 calories - Sweet Cucumber Pickles or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Sweet Cucumber Pickles	3%	4%	93%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Sweet Cucumber Pickles	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.32% 2.25g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.4% 116g	16% 20.7g	130g per day for Men 19-50 years
Sugars	138% 100g	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	66.8% 48.4g	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	% 50.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.5% 5.5g	25% 9.54g	38g per day for Men 19-50 years
Protein	5.7% 3.2g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Sweet Cucumber Pickles	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	23% 209μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.4% 0.14mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.16mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.95% 0.63mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	1.37% 5.5μg	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	4.27% 3.85mg	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	13% 1.98mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	216% 259μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cucumber Pickles	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	33.5% 335mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	175% 1.57mg	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	17% 1.37mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	9.16% 38.5mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	15.5% 0.36mg	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	14% 99mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	16% 549mg	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	167% 2511mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	6% 0.66mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	11.3% 419g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sweet Cucumber Pickles vs Roasted Sunflower Seeds:

• Sweet Cucumber Pickles have more Vitamin A, 1.5 times more Vitamin B1 and 111.6 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 B2, 9.6 times more Vitamin B3, 21.6 times more Vitamin B5, 5.2 times more Vitamin B6, 37.1 times more Vitamin B9 and 11.3 times more Vitamin E than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sweet Cucumber Pickles vs Roasted Sunflower Seeds:

• Sweet Cucumber Pickles have 5.6 times more Calcium, 974.3 times more Sodium and 406.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 10.2 times more Copper, 2.4 times more Iron, 2.9 times more Magnesium, 5.1 times more Manganese, 10 times more Phosphorus, 1.3 times more Potassium, more Selenium and 6.9 times more Zinc than Sweet Cucumber Pickles.

Comparison of macro-nutrients per 500 calories:

• Sweet Cucumber Pickles have 5.6 times more Omega 3, 5.6 times more Carbohydrate and 42.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 19 times more Fat, 12.2 times more Saturated Fat, 111.4 times more Omega 6, 1.7 times more Fiber and 5.2 times more Protein than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Sweet Cucumber Pickles as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.