Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Sweet Pickle relish

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Sweet Pickle relish	1%	3%	96%

Macro Nutrients

	Roasted Sunflower Seeds	Sweet Pickle relish	Recommended Dietary Allowance
Energy	40% 1155kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	79.7% 58g	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	58% 22g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	1.3% 0.73g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Sweet Pickle relish	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.5% 121μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	0.28% 0.014mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	2.3% 0.03mg	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	118% 470μg	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	345% 51.8mg	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	139% 166μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Sweet Pickle relish	Recommended Dietary Allowance
Calcium	14% 139mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	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	94% 7.54mg	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	1.3% 0.03mg	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	327% 2292mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	1.46% 49.6mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	107% 1609mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	3.33% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Sweet Pickle relish:

• Dry Roasted Sunflower Seed Kernels no Salt have more Vitamin B1, 7.5 times more Vitamin B2, 30.2 times more Vitamin B3, 1005.7 times more Vitamin B5, 53.6 times more Vitamin B6, 237 times more Vitamin B9, 1.4 times more Vitamin C and 45 times more Vitamin E than Sweet Pickle relish.
• While Sweet Pickle relish contains more Vitamin A and 31 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Sweet Pickle relish have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Sweet Pickle relish:

• Dry Roasted Sunflower Seed Kernels no Salt have 23.3 times more Calcium, 21.5 times more Copper, 4.4 times more Iron, 25.8 times more Magnesium, 140.7 times more Manganese, 82.5 times more Phosphorus, 34 times more Potassium, more Selenium and 37.8 times more Zinc than Sweet Pickle relish.
• While Sweet Pickle relish contains 270.3 times more Sodium and 51.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.5 times more Energy, 106 times more Fat, 96.6 times more Saturated Fat, 555.6 times more Omega 6, 10.1 times more Fiber and 52.2 times more Protein than Sweet Pickle relish.
• While Sweet Pickle relish contains 1.5 times more Carbohydrate and 10.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Sweet Pickle relish have similar amounts of Omega 3 per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Sweet Pickle relish have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.