Comparing Nutrients in 300 calories Sunflower SeedsVS Pickled Cabbage, Japanese Style

Weight per 300 calories

Sunflower Seeds

51.4g

Pickled Cabbage, Japanese Style

1000g

Sunflower Seeds have 19.5 times more energy per 100g than Pickled Cabbage, Japanese Style. It has very high energy density when compared to other foods. Pickled Fresh Japanese Style Cabbage having low energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Pickled Cabbage, Japanese Style?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Pickled Cabbage, Japanese Style

21%

76%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Pickled Cabbage, Japanese Style

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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27.3%26.4g

Fat

1.03%1g

26.4 gvs1 g

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

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7.15%2.3g

Saturated Fat

0.41%0.13g

2.3 gvs0.13 g

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

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1.93%0.031g

Omega 3

15.6%0.25g

0.031 gvs0.25 g

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

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69.7%12g

Omega 6

1.1%0.19g

12 gvs0.19 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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7.9%10.3g

Carbohydrate

43.6%56.7g

10.3 gvs56.7 g

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

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1.86%1.35g

Sugars

18%13g

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

1.35 gvs13 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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%1.3g

Sucrose

1.3 gvsNA g

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

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11.6%4.4g

Fiber

81.6%31g

4.4 gvs31 g

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

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19%10.7g

Protein

28.6%16g

10.7 gvs16 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

Sunflower Seedsvs Pickled Cabbage, Japanese Style

0.17%1.54μg

Vitamin A

10%90μg

RAE, retinol activity equivalents

1.54 μgvs90 μg

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

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63.4%0.76mg

Vitamin B1

0%0mg

Thiamine

0.76 mgvs0 mg

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

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14%0.18mg

Vitamin B2

30.8%0.4mg

Riboflavin

0.18 mgvs0.4 mg

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

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26.8%4.3mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs1.8 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

11.6%0.58mg

Vitamin B5

40.4%2.02mg

Pantothenic acid

0.58 mgvs2.02 mg

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

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53%0.69mg

Vitamin B6

77%1mg

Pyridoxine

0.69 mgvs1 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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29%117μg

Vitamin B9

105%420μg

Folates and Folic Acid

117 μgvs420 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

7.78%7mg

Ascorbic acid

0.72 mgvs7 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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120%18mg

Vitamin E

8%1.2mg

Tocopherols and Tocotrienols

18 mgvs1.2 mg

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

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0%0μg

Vitamin K

1049%1259μg

Phytomenadione or phylloquinone

0 μgvs1259 μg

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

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Minerals

Sunflower Seedsvs Pickled Cabbage, Japanese Style

4%40mg

Calcium

48%480mg

40 mgvs480 mg

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

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103%0.92mg

Copper

27.8%0.25mg

0.92 mgvs0.25 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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33.7%2.7mg

Iron

61.3%4.9mg

2.7 mgvs4.9 mg

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

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39.8%167mg

Magnesium

28.6%120mg

167 mgvs120 mg

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

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43.6%1mg

Manganese

103%2.38mg

1 mgvs2.38 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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48.4%339mg

Phosphorus

61.4%430mg

339 mgvs430 mg

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

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9.75%331mg

Potassium

251%8530mg

331 mgvs8530 mg

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

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49.5%27.2μg

Selenium

18%10μg

27.2 μgvs10 μg

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

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0.31%4.62mg

Sodium

185%2770mg

4.62 mgvs2770 mg

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

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23.3%2.57mg

Zinc

18%2mg

2.57 mgvs2 mg

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

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0.066%2.43g

Water

24.7%914g

2.43 gvs914 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 Sunflower Seeds vs Pickled Cabbage, Japanese Style:

Dried Sunflower Seed Kernels have more Vitamin B1, 2.4 times more Vitamin B3 and 15.1 times more Vitamin E than Pickled Fresh Japanese Style Cabbage.
While Pickled Fresh Japanese Style Cabbage contains 58.4 times more Vitamin A, 2.2 times more Vitamin B2, 3.5 times more Vitamin B5, 1.4 times more Vitamin B6, 3.6 times more Vitamin B9, 9.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Pickled Fresh Japanese Style Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Pickled Cabbage, Japanese Style:

Dried Sunflower Seed Kernels have 3.7 times more Copper, 1.4 times more Magnesium, 2.7 times more Selenium and 1.3 times more Zinc than Pickled Fresh Japanese Style Cabbage.
While Pickled Fresh Japanese Style Cabbage contains 12 times more Calcium, 1.8 times more Iron, 2.4 times more Manganese, 1.3 times more Phosphorus, 25.7 times more Potassium, 599.1 times more Sodium and 376.2 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 26.4 times more Fat, 17.6 times more Saturated Fat and 62.3 times more Omega 6 than Pickled Fresh Japanese Style Cabbage.
While Pickled Fresh Japanese Style Cabbage contains 8.1 times more Omega 3, 5.5 times more Carbohydrate, 9.7 times more Sugars, 7 times more Fiber and 1.5 times more Protein than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Pickled Fresh Japanese Style Cabbage have similar amounts of Energy per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Pickled Fresh Japanese Style Cabbage have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsPickled Cabbage, Japanese StyleVS Roasted Sunflower SeedsSunflower SeedsVS Salted Mustard CabbagePickled Cabbage, Japanese StyleVS Salted Mustard Cabbage

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Pickled Cabbage, Japanese Style

Weight per 300 calories

Which food has more nutrients per 300 calories - Sunflower Seeds or Pickled Cabbage, Japanese Style?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: