Comparing Nutrients in 500 calories Sunflower Seeds VS Low Sodium Sweet Cucumber Pickles

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Low Sodium Sweet Cucumber Pickles: 410g

Sunflower Seeds have 4.8 times more energy per 100g than Low Sodium Sweet Cucumber Pickles. It has very high energy density when compared to other foods. Low Sodium Sweet Cucumber Pickles having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Low Sodium Sweet Cucumber Pickles	1%	2%	97%

Macro Nutrients

	Sunflower Seeds	Low Sodium Sweet Cucumber Pickles	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	106% 138g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	151% 109g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	12% 4.5g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Low Sodium Sweet Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	25.5% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	4.46% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	9.84% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	4.73% 0.061mg	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	48.6% 194μg	1.02% 4.1μg	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	1.33% 1.2mg	5.46% 4.9mg	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	201% 30mg	14.5% 2.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	262% 314μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Low Sodium Sweet Cucumber Pickles	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	1.64% 16.4mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	48% 0.43mg	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	56% 4.5mg	30.2% 2.4mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	3.9% 16.4mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	2.67% 0.061mg	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	80.7% 565mg	7.03% 49mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	3.86% 131mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	4.9% 73.8mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	7.23% 267g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 34.4 times more Vitamin B1, 2.3 times more Vitamin B2, 10 times more Vitamin B3, 2 times more Vitamin B5, 18.7 times more Vitamin B6, 47.4 times more Vitamin B9 and 13.9 times more Vitamin E than Low Sodium Sweet Cucumber Pickles.
• While Low Sodium Sweet Cucumber Pickles contain 89.4 times more Vitamin A, 4.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Low Sodium Sweet Cucumber Pickles have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Dried Sunflower Seed Kernels have 4.1 times more Calcium, 3.6 times more Copper, 1.9 times more Iron, 17 times more Magnesium, 27.2 times more Manganese, 11.5 times more Phosphorus, 4.2 times more Potassium, more Selenium and 13.1 times more Zinc than Low Sodium Sweet Cucumber Pickles.
• While Low Sodium Sweet Cucumber Pickles contain 66 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 41.3 times more Fat, 13.9 times more Saturated Fat, 104.7 times more Omega 6, 1.6 times more Fiber and 11.7 times more Protein than Low Sodium Sweet Cucumber Pickles.
• While Low Sodium Sweet Cucumber Pickles contain 4.8 times more Omega 3, 8.1 times more Carbohydrate and 48.7 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Low Sodium Sweet Cucumber Pickles have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Low Sodium Sweet Cucumber Pickles have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.