Comparing Nutrients in 300 calories Red CabbageVS Roasted Sunflower Seeds

Weight per 300 calories

Red Cabbage

968g

Roasted Sunflower Seeds

51.5g

Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Red Cabbage

16%

80%

Roasted Sunflower Seeds

12%

72%

16%

300 kcal ▼

Macro Nutrients

Red Cabbagevs Roasted Sunflower Seeds

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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1.6%1.55g

Fat

26.5%25.7g

1.55 gvs25.7 g

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

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0.64%0.2g

Saturated Fat

8.4%2.7g

0.2 gvs2.7 g

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

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27.2%0.44g

Omega 3

2.22%0.036g

0.44 gvs0.036 g

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

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1.94%0.33g

Omega 6

99%17g

0.33 gvs17 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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55%71.3g

Carbohydrate

9.54%12.4g

71.3 gvs12.4 g

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

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51%37g

Sugars

1.94%1.4g

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

37 gvs1.4 g

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

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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 .

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%17g

Glucose

17 gvsNA g

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

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%5.8g

Sucrose

5.8 gvsNA g

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

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53.5%20.3g

Fiber

15%5.72g

20.3 gvs5.72 g

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

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24.7%14g

Protein

17.8%9.96g

14 gvs9.96 g

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

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Vitamins

Red Cabbagevs Roasted Sunflower Seeds

60.2%542μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

542 μgvs0 μg

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

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51.6%0.62mg

Vitamin B1

4.55%0.055mg

Thiamine

0.62 mgvs0.055 mg

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

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51.4%0.67mg

Vitamin B2

9.75%0.13mg

Riboflavin

0.67 mgvs0.13 mg

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

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25.3%4.05mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

4.05 mgvs3.63 mg

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

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28.5%1.42mg

Vitamin B5

72.6%3.63mg

Pantothenic acid

1.42 mgvs3.63 mg

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

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156%2.02mg

Vitamin B6

32%0.41mg

Pyridoxine

2.02 mgvs0.41 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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43.5%174μg

Vitamin B9

30.5%122μg

Folates and Folic Acid

174 μgvs122 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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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 .

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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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7.1%1.06mg

Vitamin E

89.7%13.5mg

Tocopherols and Tocotrienols

1.06 mgvs13.5 mg

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

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308%370μg

Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

370 μgvs1.4 μg

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

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Minerals

Red Cabbagevs Roasted Sunflower Seeds

43.5%435mg

Calcium

3.6%36mg

435 mgvs36 mg

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

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18.3%0.16mg

Copper

105%0.94mg

0.16 mgvs0.94 mg

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

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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 .

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97%7.74mg

Iron

24.5%1.96mg

7.74 mgvs1.96 mg

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

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37%155mg

Magnesium

16%66.5mg

155 mgvs66.5 mg

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

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102%2.35mg

Manganese

47.3%1.1mg

2.35 mgvs1.1 mg

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

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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 .

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41.5%290mg

Phosphorus

85%595mg

290 mgvs595 mg

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

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69%2352mg

Potassium

13%438mg

2352 mgvs438 mg

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

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10.6%5.8μg

Selenium

74.3%41μg

5.8 μgvs41 μg

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

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17.4%261mg

Sodium

0.1%1.55mg

261 mgvs1.55 mg

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

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19.4%2.13mg

Zinc

24.8%2.73mg

2.13 mgvs2.73 mg

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

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23.6%875g

Water

0.017%0.62g

875 gvs0.62 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 Red Cabbage vs Roasted Sunflower Seeds:

Raw Red Cabbage has more Vitamin A, 11.3 times more Vitamin B1, 5.3 times more Vitamin B2, 4.9 times more Vitamin B6, 1.4 times more Vitamin B9, 764.4 times more Vitamin C and 265.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.6 times more Vitamin B5 and 12.6 times more Vitamin E than Raw Red Cabbage.
Both Raw Red Cabbage and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 300 kcal.
Both Raw Red Cabbage as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Raw Red Cabbage has 12.1 times more Calcium, 4 times more Iron, 2.3 times more Magnesium, 2.2 times more Manganese, 5.4 times more Potassium, 169 times more Sodium and 1414.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 5.7 times more Copper, 2.1 times more Phosphorus, 7 times more Selenium and 1.3 times more Zinc than Raw Red Cabbage.

Comparison of macro-nutrients per 300 calories:

Raw Red Cabbage has 12.2 times more Omega 3, 5.7 times more Carbohydrate, 26.3 times more Sugars, 3.6 times more Fiber and 1.4 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 16.6 times more Fat, 13.2 times more Saturated Fat and 51.4 times more Omega 6 than Raw Red Cabbage.
Both Raw Red Cabbage and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
Both Raw Red Cabbage as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

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

Compare Foods

Comparing Nutrients in 300 calories Red CabbageVS Roasted Sunflower Seeds

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: