Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Cucumber

Weight per 300 calories

Roasted Sunflower Seeds

51.5g

Cucumber

2000g

Roasted Sunflower Seeds have 38.8 times more energy per 100g than Cucumber. It has very high energy density when compared to other foods. Raw Whole Cucumber having very low energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Cucumber?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Cucumber

14%

81%

300 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Cucumber

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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26.5%25.7g

Fat

2.27%2.2g

25.7 gvs2.2 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.4%2.7g

Saturated Fat

2.3%0.74g

2.7 gvs0.74 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.22%0.036g

Omega 3

6.25%0.1g

0.036 gvs0.1 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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99%17g

Omega 6

3.3%0.56g

17 gvs0.56 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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9.54%12.4g

Carbohydrate

56%72.6g

12.4 gvs72.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.94%1.4g

Sugars

46%33.4g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.4 gvs33.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

24%17.4g

≤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]

NA gvs17.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%15g

NA gvs15 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.6g

NA gvs0.6 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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15%5.72g

Fiber

26.3%10g

5.72 gvs10 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17.8%9.96g

Protein

23.2%13g

9.96 gvs13 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Roasted Sunflower Seedsvs Cucumber

0%0μg

Vitamin A

11%100μg

RAE, retinol activity equivalents

0 μgvs100 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.55%0.055mg

Vitamin B1

45%0.54mg

Thiamine

0.055 mgvs0.54 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.75%0.13mg

Vitamin B2

50.8%0.66mg

Riboflavin

0.13 mgvs0.66 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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22.7%3.63mg

Vitamin B3

12.3%1.96mg

Niacin, nicotinic acid, niacinamide

3.63 mgvs1.96 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

72.6%3.63mg

Vitamin B5

104%5.2mg

Pantothenic acid

3.63 mgvs5.2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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32%0.41mg

Vitamin B6

61.5%0.8mg

Pyridoxine

0.41 mgvs0.8 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

64%19.2μg

Biotin

NA μgvs19.2 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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30.5%122μg

Vitamin B9

35%140μg

Folates and Folic Acid

122 μgvs140 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.8%0.72mg

Vitamin C

62.2%56mg

Ascorbic acid

0.72 mgvs56 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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89.7%13.5mg

Vitamin E

4%0.6mg

Tocopherols and Tocotrienols

13.5 mgvs0.6 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.16%1.4μg

Vitamin K

273%328μg

Phytomenadione or phylloquinone

1.4 μgvs328 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Roasted Sunflower Seedsvs Cucumber

3.6%36mg

Calcium

32%320mg

36 mgvs320 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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105%0.94mg

Copper

91%0.82mg

0.94 mgvs0.82 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.65%26μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs26 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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24.5%1.96mg

Iron

70%5.6mg

1.96 mgvs5.6 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16%66.5mg

Magnesium

62%260mg

66.5 mgvs260 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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47.3%1.1mg

Manganese

68.7%1.58mg

1.1 mgvs1.58 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

165%74.4μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs74.4 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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85%595mg

Phosphorus

68.6%480mg

595 mgvs480 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13%438mg

Potassium

86.5%2940mg

438 mgvs2940 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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74.3%41μg

Selenium

11%6μg

41 μgvs6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.1%1.55mg

Sodium

2.67%40mg

1.55 mgvs40 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24.8%2.73mg

Zinc

36.4%4mg

2.73 mgvs4 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.017%0.62g

Water

51.5%1905g

0.62 gvs1905 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Cucumber:

Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Vitamin B3 and 22.4 times more Vitamin E than Raw Whole Cucumber.
While Raw Whole Cucumber contains more Vitamin A, 9.9 times more Vitamin B1, 5.2 times more Vitamin B2, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6, 77.6 times more Vitamin C and 235.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Whole Cucumber have similar amounts of Vitamin B9 per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Whole Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Cucumber:

Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Phosphorus and 6.8 times more Selenium than Raw Whole Cucumber.
While Raw Whole Cucumber contains 8.9 times more Calcium, 2.9 times more Iron, 3.9 times more Magnesium, 1.5 times more Manganese, 6.7 times more Potassium, 1.5 times more Zinc and 3079.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Whole Cucumber have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 11.7 times more Fat, 3.6 times more Saturated Fat and 30.2 times more Omega 6 than Raw Whole Cucumber.
While Raw Whole Cucumber contains 2.8 times more Omega 3, 5.9 times more Carbohydrate, 23.7 times more Sugars, 1.7 times more Fiber and 1.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Whole Cucumber have similar amounts of Energy per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Whole Cucumber have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsCucumberVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Peeled CucumberCucumberVS Peeled Cucumber

Compare Foods

Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Cucumber

Weight per 300 calories

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Cucumber?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: