Comparing Nutrients in 300 calories Red CabbageVS Sunflower Seeds

Weight per 300 calories

Red Cabbage

968g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 18.8 times more energy per unit of mass than Raw Red Cabbage, which is very high in comparison to other foods. Red Cabbage having low energy density.

Which food has more nutrients per 300 calories - Red Cabbage or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Red Cabbage

16%

80%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Red Cabbagevs Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Vegetables rich in Energy

1.6%1.55g

Fat

27.3%26.4g

1.55 gvs26.4 g

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

Find Vegetables rich in Fat

0.64%0.2g

Saturated Fat

7.15%2.3g

0.2 gvs2.3 g

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

Find Vegetables rich in Saturated Fat

27.2%0.44g

Omega 3

1.93%0.031g

0.44 gvs0.031 g

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

Find Vegetables rich in Omega 3

1.94%0.33g

Omega 6

69.7%12g

0.33 gvs12 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

55%71.3g

Carbohydrate

7.9%10.3g

71.3 gvs10.3 g

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

Find Vegetables rich in Carbohydrate

51%37g

Sugars

1.86%1.35g

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

37 gvs1.35 g

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

Find Vegetables rich in Sugars

19.8%14.3g

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]

14.3 gvsNA g

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

Find Vegetables rich in Fructose

%17g

Glucose

17 gvsNA g

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

Find Vegetables rich in Glucose

%5.8g

Sucrose

%1.3g

5.8 gvs1.3 g

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

Find Vegetables rich in Sucrose

53.5%20.3g

Fiber

11.6%4.4g

20.3 gvs4.4 g

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

Find Vegetables rich in Fiber

24.7%14g

Protein

19%10.7g

14 gvs10.7 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Red Cabbagevs Sunflower Seeds

60.2%542μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

542 μgvs1.54 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

51.6%0.62mg

Vitamin B1

63.4%0.76mg

Thiamine

0.62 mgvs0.76 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

51.4%0.67mg

Vitamin B2

14%0.18mg

Riboflavin

0.67 mgvs0.18 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

25.3%4.05mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

4.05 mgvs4.3 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

28.5%1.42mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

1.42 mgvs0.58 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

156%2.02mg

Vitamin B6

53%0.69mg

Pyridoxine

2.02 mgvs0.69 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

43.5%174μg

Vitamin B9

29%117μg

Folates and Folic Acid

174 μgvs117 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

613%552mg

Vitamin C

0.8%0.72mg

Ascorbic acid

552 mgvs0.72 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

7.1%1.06mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

1.06 mgvs18 mg

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

Find Vegetables rich in Vitamin E

308%370μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

370 μgvs0 μg

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

Find Vegetables rich in Vitamin K

Minerals

Red Cabbagevs Sunflower Seeds

43.5%435mg

Calcium

4%40mg

435 mgvs40 mg

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

Find Vegetables rich in Calcium

18.3%0.16mg

Copper

103%0.92mg

0.16 mgvs0.92 mg

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

Find Vegetables rich in Copper

Fluoride

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

NA μgvsNA μg

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

Find Vegetables rich in Fluoride

97%7.74mg

Iron

33.7%2.7mg

7.74 mgvs2.7 mg

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

Find Vegetables rich in Iron

37%155mg

Magnesium

39.8%167mg

155 mgvs167 mg

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

Find Vegetables rich in Magnesium

102%2.35mg

Manganese

43.6%1mg

2.35 mgvs1 mg

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

Find Vegetables rich in Manganese

129%58μg

Molybdenum

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

58 μgvsNA μg

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

Find Vegetables rich in Molybdenum

41.5%290mg

Phosphorus

48.4%339mg

290 mgvs339 mg

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

Find Vegetables rich in Phosphorus

69%2352mg

Potassium

9.75%331mg

2352 mgvs331 mg

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

Find Vegetables rich in Potassium

10.6%5.8μg

Selenium

49.5%27.2μg

5.8 μgvs27.2 μg

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

Find Vegetables rich in Selenium

17.4%261mg

Sodium

0.31%4.62mg

261 mgvs4.62 mg

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

Find Vegetables rich in Sodium

19.4%2.13mg

Zinc

23.3%2.57mg

2.13 mgvs2.57 mg

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

Find Vegetables rich in Zinc

23.6%875g

Water

0.066%2.43g

875 gvs2.43 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Red Cabbage vs Sunflower Seeds:

Raw Red Cabbage has 351.7 times more Vitamin A, 3.7 times more Vitamin B2, 2.5 times more Vitamin B5, 2.9 times more Vitamin B6, 1.5 times more Vitamin B9, 767 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 17 times more Vitamin E than Raw Red Cabbage.
Both Raw Red Cabbage and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B3 per 300 kcal.
Both Raw Red Cabbage as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Red Cabbage vs Sunflower Seeds:

Raw Red Cabbage has 10.9 times more Calcium, 2.9 times more Iron, 2.3 times more Manganese, 7.1 times more Potassium, 56.5 times more Sodium and 360 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.6 times more Copper and 4.7 times more Selenium than Raw Red Cabbage.
Both Raw Red Cabbage and Dried Sunflower Seed Kernels have similar amounts of Magnesium, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Red Cabbage has 14.1 times more Omega 3, 6.9 times more Carbohydrate, 27.5 times more Sugars, 4.6 times more Fiber and 1.3 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 17.1 times more Fat, 11.3 times more Saturated Fat and 36 times more Omega 6 than Raw Red Cabbage.
Both Raw Red Cabbage and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Raw Red Cabbage as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Red CabbageVS Boiled Red CabbageSunflower SeedsVS Boiled Red CabbageRed CabbageVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Red CabbageVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Red Cabbage or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: