Comparing Nutrients in 7 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	6.23% 181kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	37% 12g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.3% 42g	31.4% 41g	130g per day for Men 19-50 years
Sugars	50% 36.3g	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	24% 17.5g	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	% 18g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	60% 23g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Sweet Cucumber Pickles	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.43% 0.23mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.02% 0.1mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	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	0.5% 2μg	118% 472μg	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	1.54% 1.4mg	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	4.76% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78% 93μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cucumber Pickles	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12% 121mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	6.17% 0.056mg	404% 3.64mg	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	6.2% 0.5mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	5.6% 0.13mg	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	5.1% 35.7mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	60.5% 907mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	4.1% 151g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
• Both Sweet Cucumber Pickles as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.