Comparing Nutrients in 7 ounces Pickles, chowchow, with cauliflower onion mustard, sweet VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pickles, chowchow, with cauliflower onion mustard, sweet	5%	7%	88%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Pickles, chowchow, with cauliflower onion mustard, sweet	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	8.3% 240kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.3g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.7% 53g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	7.47% 5.4g	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	NA	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	58% 22g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Pickles, chowchow, with cauliflower onion mustard, sweet	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.66% 0.13mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.53% 0.02mg	123% 1.6mg	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	2.5% 9.92μg	118% 470μg	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	13.2% 12mg	3.1% 2.78mg	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	2.1% 0.32mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	102% 122μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickles, chowchow, with cauliflower onion mustard, sweet	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	404% 3.63mg	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	34.7% 2.78mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	7.33% 0.17mg	182% 4.2mg	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	6.24% 43.7mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	69.7% 1046mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	3.7% 137g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pickles, chowchow, with cauliflower onion mustard, sweet vs Roasted Sunflower Seeds:

• Pickles, chowchow, with cauliflower onion mustard, sweet have 4.3 times more Vitamin C and 22.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Vitamin B1, 12.3 times more Vitamin B2, more Vitamin B3, 105.1 times more Vitamin B5, 80.4 times more Vitamin B6, 47.4 times more Vitamin B9 and 163.1 times more Vitamin E than Pickles, chowchow, with cauliflower onion mustard, sweet.
• Both Pickles, chowchow, with cauliflower onion mustard, sweet as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pickles, chowchow, with cauliflower onion mustard, sweet vs Roasted Sunflower Seeds:

• Pickles, chowchow, with cauliflower onion mustard, sweet have 175.7 times more Sodium and 57.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3 times more Calcium, 19.9 times more Copper, 2.7 times more Iron, 6.1 times more Magnesium, 24.8 times more Manganese, 52.5 times more Phosphorus, 4.3 times more Potassium, 39.7 times more Selenium and 23 times more Zinc than Pickles, chowchow, with cauliflower onion mustard, sweet.

Comparison of macro-nutrients per 7 ounces:

• Pickles, chowchow, with cauliflower onion mustard, sweet have 1.8 times more Omega 3 and 8.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.8 times more Energy, 55.3 times more Fat, 35 times more Saturated Fat, 119.2 times more Omega 6, 7.4 times more Fiber and 12.9 times more Protein than Pickles, chowchow, with cauliflower onion mustard, sweet.
• Both Pickles, chowchow, with cauliflower onion mustard, sweet and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 7 oz.
• Both Pickles, chowchow, with cauliflower onion mustard, sweet as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.