Comparing Nutrients in 5 ounces Sweet Cucumber Pickles VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Sweet Cucumber Pickles	3%	4%	93%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Sweet Cucumber Pickles	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	4.45% 129kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	39% 50.8g	130g per day for Men 19-50 years
Sugars	35.7% 26g	NA	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	17.2% 12.5g	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	% 13g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Sweet Cucumber Pickles	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	6% 54μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	376% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1% 0.16mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.45% 0.072mg	187% 9.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	82% 1.07mg	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	0.35% 1.4μg	78.7% 315μg	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	1.1% 0.99mg	2.05% 1.84mg	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	3.4% 0.51mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55.6% 66.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cucumber Pickles	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	270% 2.43mg	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	4.43% 0.35mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	4% 0.092mg	122% 2.8mg	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	3.64% 25.5mg	140% 977mg	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	150% 82.5μg	55μg per day for Men 19-50 years
Sodium	43% 648mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	63.8% 7mg	11mg per day for Men 19-50 years
Water	2.9% 108g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Cucumber Pickles VS Sunflower Seed Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Sweet Cucumber Pickles versus 5 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sweet Cucumber Pickles vs Sunflower Seed Flour:

• 5 ounces of Sweet Cucumber Pickles have 19 times more Vitamin A than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 127.5 times more Vitamin B1, 8.9 times more Vitamin B2, 63.6 times more Vitamin B3, 129.4 times more Vitamin B5, 31.4 times more Vitamin B6 and 222 times more Vitamin B9 than Sweet Cucumber Pickles.
• 5 ounces of Sweet Cucumber Pickles have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• 5 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin A
• Both Sweet Cucumber Pickles as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sweet Cucumber Pickles vs Sunflower Seed Flour:

• 5 ounces of Sweet Cucumber Pickles have 1.5 times more Potassium, 152.3 times more Sodium and 10.2 times more Water than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 1.9 times more Calcium, 61.2 times more Copper, 26.5 times more Iron, 49.4 times more Magnesium, 30.4 times more Manganese, 38.3 times more Phosphorus, more Selenium and 41.3 times more Zinc than Sweet Cucumber Pickles.
• 5 ounces of Sweet Cucumber Pickles lack sufficient amounts of Magnesium, Selenium and Zinc
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sweet Cucumber Pickles have 30 times more Omega 3 than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 3.6 times more Energy, 18.9 times more Omega 6, 1.7 times more Carbohydrate, 5.2 times more Fiber and 82.9 times more Protein than Sweet Cucumber Pickles.
• 5 ounces of Sweet Cucumber Pickles provide inadequate amounts of Omega 6 and Protein
• 5 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3