Comparing Nutrients in 100 grams Toasted Sunflower Seeds VS Cucumber

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cucumber	14%	5%	81%

Macro Nutrients

	Toasted Sunflower Seeds	Cucumber	Recommended Dietary Allowance
Energy	21.3% 619kcal	0.52% 15kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	0.16% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	2.8% 3.63g	130g per day for Men 19-50 years
Sugars	NA	2.3% 1.67g	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	1.2% 0.87g	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	% 0.76g	g per day for Men 19-50 years
Sucrose	NA	% 0.03g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	1.3% 0.5g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	1.16% 0.65g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cucumber	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	2.25% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	2.54% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	0.61% 0.098mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	5.18% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.2% 0.96μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	59.5% 238μg	1.75% 7μg	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	1.56% 1.4mg	3.1% 2.8mg	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	NA	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.7% 16.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cucumber	Recommended Dietary Allowance
Calcium	5.7% 57mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	4.56% 0.041mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.033% 1.3μg	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	85% 6.8mg	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	3.43% 0.079mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	8.27% 3.72μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	165% 1158mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	4.32% 147mg	3400mg per day for Men 19-50 years
Selenium	NA	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.027% 1g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Cucumber per 100 g

Compare the macro and micronutrient content in 100 g of Toasted Sunflower Seeds versus 100 g of Cucumber to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Toasted Sunflower Seeds vs Cucumber:

• 100 grams of Toasted Sunflower Seeds have 12 times more Vitamin B1, 8.6 times more Vitamin B2, 42.8 times more Vitamin B3, 27.3 times more Vitamin B5, 20.1 times more Vitamin B6 and 34 times more Vitamin B9 than Cucumber.
• While 100 g of Raw Whole Cucumber contain 2 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 100 grams of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• 100 grams of Cucumber have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Whole Cucumber have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Toasted Sunflower Seeds vs Cucumber:

• 100 grams of Toasted Sunflower Seeds have 3.6 times more Calcium, 44.7 times more Copper, 24.3 times more Iron, 9.9 times more Magnesium, 26.8 times more Manganese, 48.3 times more Phosphorus, 3.3 times more Potassium and 26.5 times more Zinc than Cucumber.
• While 100 g of Raw Whole Cucumber contain 95.2 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 100 grams of Cucumber lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Sunflower Seeds have 41.3 times more Energy, 516.4 times more Fat, 160.9 times more Saturated Fat, 15.8 times more Omega 3, 1335.4 times more Omega 6, 5.7 times more Carbohydrate, 23 times more Fiber and 26.5 times more Protein than Cucumber.
• 100 grams of Cucumber provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein