Comparing Nutrients in 5 ounces Sweet Cucumber Pickles VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sweet Cucumber Pickles	3%	4%	93%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Sweet Cucumber Pickles	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.45% 129kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	22.5% 29g	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	43% 16.3g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Sweet Cucumber Pickles	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	6% 54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1% 0.16mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.45% 0.072mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	87.8% 1.14mg	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	84.3% 337μg	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	2.2% 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	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	289% 2.6mg	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	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	4% 0.092mg	130% 3mg	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	234% 1641mg	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	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	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	2.9% 108g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sweet Cucumber Pickles vs Toasted Sunflower Seeds:

• Sweet Cucumber Pickles have more Vitamin A than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 13 times more Vitamin B1, 9.5 times more Vitamin B2, 36.5 times more Vitamin B3, 138.4 times more Vitamin B5, 33.5 times more Vitamin B6, 238 times more Vitamin B9 and 2 times more Vitamin C than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sweet Cucumber Pickles vs Toasted Sunflower Seeds:

• Sweet Cucumber Pickles have 152.3 times more Sodium and 76.2 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 65.5 times more Copper, 27.2 times more Iron, 18.4 times more Magnesium, 32.5 times more Manganese, 64.3 times more Phosphorus, 4.9 times more Potassium and 44.2 times more Zinc than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles and Toasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Toasted Sunflower Seed Kernels no Salt contain 6.8 times more Energy, 138.5 times more Fat, 88.9 times more Saturated Fat, 1.3 times more Omega 3, 812.8 times more Omega 6, 11.5 times more Fiber and 29.7 times more Protein than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles and Toasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 5 oz.
• Both Sweet Cucumber Pickles as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.