Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Sour Cucumber Pickles

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Sour Cucumber Pickles	11%	15%	74%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Sour Cucumber Pickles	Recommended Dietary Allowance
Energy	29% 839kcal	0.54% 15.6kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	4.08% 0.065g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	2.46% 3.2g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	2.07% 1.5g	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	0% 0g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	0.84% 0.47g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Sour Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	1.08% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	0.98% 0.013mg	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	83% 332μg	0.35% 1.4μg	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	1.73% 1.56mg	1.57% 1.4mg	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	343% 51.5mg	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	55.5% 66.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Sour Cucumber Pickles	Recommended Dietary Allowance
Calcium	12.3% 123mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	13.4% 0.12mg	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	76% 6.07mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	0.68% 0.016mg	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	231% 1615mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	0.96% 32.6mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	114% 1712mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	0.26% 0.028mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Sour Cucumber Pickles:

• Oil Roasted Sunflower Seed Kernels have more Vitamin B1, 28 times more Vitamin B2, more Vitamin B3, 182.6 times more Vitamin B5, 88 times more Vitamin B6, 234 times more Vitamin B9 and 403.7 times more Vitamin E than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain more Vitamin A and 15.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Sour Cucumber Pickles have similar amounts of Vitamin C per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Sour Cucumber Pickles have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Sour Cucumber Pickles:

• Oil Roasted Sunflower Seed Kernels have more Calcium, 21.2 times more Copper, 10.7 times more Iron, 31.8 times more Magnesium, 189.1 times more Manganese, 81.4 times more Phosphorus, 21 times more Potassium, more Selenium and 260.5 times more Zinc than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 402.7 times more Sodium and 61.1 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 53.8 times more Energy, 256.5 times more Fat, 135.9 times more Saturated Fat, 1.8 times more Omega 3, 1006.1 times more Omega 6, 10.1 times more Carbohydrate, 2.9 times more Sugars, 8.8 times more Fiber and 60.8 times more Protein than Sour Cucumber Pickles.
• Both Oil Roasted Sunflower Seed Kernels as well as Sour Cucumber Pickles have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.