Comparing Nutrients in 100 calories Boiled CabbageVS Roasted Sunflower Seeds

Weight per 100 calories

Boiled Cabbage

435g

Roasted Sunflower Seeds

17g

Dry Roasted Sunflower Seed Kernels no Salt have 25.3 times more energy per unit of mass than Boiled and Drained Cabbage, which is very high in comparison to other foods. Boiled Cabbage having very low energy density.

Which food has more nutrients per 100 calories - Boiled Cabbage or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Boiled Cabbage

18%

80%

Roasted Sunflower Seeds

12%

72%

16%

100 kcal ▼

Macro Nutrients

Boiled Cabbagevs Roasted Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.27%0.26g

Fat

8.82%8.56g

0.26 gvs8.56 g

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

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0%0g

Saturated Fat

2.8%0.9g

0 gvs0.9 g

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

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3.8%0.061g

Omega 3

0.74%0.012g

0.061 gvs0.012 g

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

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0.23%0.039g

Omega 6

33%5.63g

0.039 gvs5.63 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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18.4%24g

Carbohydrate

3.2%4.14g

24 gvs4.14 g

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

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16.7%12g

Sugars

0.65%0.47g

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

12 gvs0.47 g

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

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6.96%5.04g

Fructose

≤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]

5.04 gvsNA g

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

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%7.04g

Glucose

7.04 gvsNA g

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

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%0g

Sucrose

0 gvsNA g

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

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21.7%8.26g

Fiber

5%1.9g

8.26 gvs1.9 g

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

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9.86%5.52g

Protein

5.93%3.32g

5.52 gvs3.32 g

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

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Vitamins

Boiled Cabbagevs Roasted Sunflower Seeds

1.93%17.4μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

17.4 μgvs0 μg

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

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22%0.27mg

Vitamin B1

1.5%0.018mg

Thiamine

0.27 mgvs0.018 mg

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

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12.7%0.17mg

Vitamin B2

3.25%0.042mg

Riboflavin

0.17 mgvs0.042 mg

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

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6.74%1.08mg

Vitamin B3

7.56%1.2mg

Niacin, nicotinic acid, niacinamide

1.08 mgvs1.2 mg

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

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15%0.76mg

Vitamin B5

24%1.2mg

Pantothenic acid

0.76 mgvs1.2 mg

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

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37.5%0.49mg

Vitamin B6

10.6%0.14mg

Pyridoxine

0.49 mgvs0.14 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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32.6%130μg

Vitamin B9

10%40.7μg

Folates and Folic Acid

130 μgvs40.7 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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181%163mg

Vitamin C

0.27%0.24mg

Ascorbic acid

163 mgvs0.24 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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4.06%0.61mg

Vitamin E

30%4.5mg

Tocopherols and Tocotrienols

0.61 mgvs4.5 mg

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

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394%473μg

Vitamin K

0.39%0.46μg

Phytomenadione or phylloquinone

473 μgvs0.46 μg

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

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Minerals

Boiled Cabbagevs Roasted Sunflower Seeds

21%209mg

Calcium

1.2%12mg

209 mgvs12 mg

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

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8.2%0.074mg

Copper

35%0.31mg

0.074 mgvs0.31 mg

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

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0.11%4.35μg

Fluoride

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

4.35 μgvsNA μg

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

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9.24%0.74mg

Iron

8.16%0.65mg

0.74 mgvs0.65 mg

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

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15.5%65.2mg

Magnesium

5.28%22mg

65.2 mgvs22 mg

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

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38.8%0.89mg

Manganese

15.8%0.36mg

0.89 mgvs0.36 mg

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

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Molybdenum

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

NA μgvsNA μg

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

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20.5%143mg

Phosphorus

28.4%198mg

143 mgvs198 mg

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

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25%852mg

Potassium

4.3%146mg

852 mgvs146 mg

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

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4.74%2.6μg

Selenium

24.8%13.6μg

2.6 μgvs13.6 μg

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

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2.3%34.8mg

Sodium

0.034%0.52mg

34.8 mgvs0.52 mg

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

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7.9%0.87mg

Zinc

8.26%0.91mg

0.87 mgvs0.91 mg

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

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11%402g

Water

0.006%0.21g

402 gvs0.21 g

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

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Lets compare vitamin content per 100 calories of Boiled Cabbage vs Roasted Sunflower Seeds:

Boiled and Drained Cabbage has more Vitamin A, 14.6 times more Vitamin B1, 3.9 times more Vitamin B2, 3.5 times more Vitamin B6, 3.2 times more Vitamin B9, 677.8 times more Vitamin C and 1018.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B5 and 7.4 times more Vitamin E than Boiled and Drained Cabbage.
Both Boiled and Drained Cabbage and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 100 kcal.
Both Boiled and Drained Cabbage as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Cabbage vs Roasted Sunflower Seeds:

Boiled and Drained Cabbage has 17.4 times more Calcium, 2.9 times more Magnesium, 2.5 times more Manganese, 5.8 times more Potassium, 67.5 times more Sodium and 1952 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 4.3 times more Copper, 1.4 times more Phosphorus and 5.2 times more Selenium than Boiled and Drained Cabbage.
Both Boiled and Drained Cabbage and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Cabbage has 5.1 times more Omega 3, 5.8 times more Carbohydrate, 25.9 times more Sugars, 4.3 times more Fiber and 1.7 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 32.8 times more Fat, more Saturated Fat and 143.9 times more Omega 6 than Boiled and Drained Cabbage.
Both Boiled and Drained Cabbage and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 100 kcal.
Both Boiled and Drained Cabbage as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled CabbageVS Red CabbageRoasted Sunflower SeedsVS Red CabbageBoiled CabbageVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Boiled CabbageVS Roasted Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Cabbage or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: