Comparing Nutrients in 7 ounces Sunflower Seeds VS Sour Cucumber Pickles

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Sour Cucumber Pickles	11%	15%	74%

Macro Nutrients

	Sunflower Seeds	Sour Cucumber Pickles	Recommended Dietary Allowance
Energy	40% 1159kcal	0.75% 22kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	3.45% 4.5g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	2.9% 2.1g	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	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	1.17% 0.65g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Sour Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	1.37% 0.018mg	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	113% 450μg	0.5% 2μg	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	3.1% 2.78mg	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	465% 69.8mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	77.7% 93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Sour Cucumber Pickles	Recommended Dietary Allowance
Calcium	15.5% 155mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	18.7% 0.17mg	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	130% 10.4mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	0.95% 0.022mg	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	187% 1310mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	1.34% 45.6mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	160% 2397mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	5.05% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Sour Cucumber Pickles:

• Dried Sunflower Seed Kernels have more Vitamin B1, 35.5 times more Vitamin B2, more Vitamin B3, 29.7 times more Vitamin B5, 149.4 times more Vitamin B6, 227 times more Vitamin B9, 1.4 times more Vitamin C and 390.8 times more Vitamin E than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 3.3 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Sour Cucumber Pickles have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Sour Cucumber Pickles:

• Dried Sunflower Seed Kernels have more Calcium, 21.2 times more Copper, 13.1 times more Iron, 81.3 times more Magnesium, 177.3 times more Manganese, 47.1 times more Phosphorus, 28 times more Potassium, more Selenium and 250 times more Zinc than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 134.2 times more Sodium and 19.9 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 53.1 times more Energy, 257.3 times more Fat, 85.7 times more Saturated Fat, 1.3 times more Omega 3, 677.9 times more Omega 6, 8.8 times more Carbohydrate, 2.5 times more Sugars, 7.2 times more Fiber and 63 times more Protein than Sour Cucumber Pickles.
• Both Dried Sunflower Seed Kernels as well as Sour Cucumber Pickles have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.