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

Weight per 500 calories

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

Roasted Sunflower Seeds have 48.5 times more energy per 100g than Pickles, cucumber, dill, reduced sodium. It has very high energy density when compared to other foods. Pickles, cucumber, dill, reduced sodium having very low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Roasted Sunflower Seeds VS Pickles, Cucumber, Dill, Reduced Sodium Nutrients Per 500 Kcal

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

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

• 500 calories of Roasted Sunflower Seeds have 1.3 times more Vitamin B3 and 17.9 times more Vitamin E than Pickles, cucumber, dill, reduced sodium.
• While 500 kcal of Pickles, cucumber, dill, reduced sodium contain 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.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin C and Vitamin K
• 500 calories of Pickles, cucumber, dill, reduced sodium have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pickles, cucumber, dill, reduced sodium have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Roasted Sunflower Seeds have 1.3 times more Copper, 1.5 times more Phosphorus and more Selenium than Pickles, cucumber, dill, reduced sodium.
• While 500 kcal of Pickles, cucumber, dill, reduced sodium contain 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.
• Both Roasted Sunflower Seeds and Pickles, cucumber, dill, reduced sodium contain similar levels of Zinc per 500 calories.
• 500 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 500 calories of Pickles, cucumber, dill, reduced sodium lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 3.4 times more Fat, 1.4 times more Saturated Fat and 13 times more Omega 6 than Pickles, cucumber, dill, reduced sodium.
• While 500 kcal of Pickles, cucumber, dill, reduced sodium contain 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.
• Both Roasted Sunflower Seeds and Pickles, cucumber, dill, reduced sodium offer comparable quantities of Energy per 500 calories.
• 500 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3