Comparing Nutrients in 300 calories Sunflower SeedsVS Boiled Red Cabbage

Weight per 300 calories

Sunflower Seeds

51.4g

Boiled Red Cabbage

1035g

Sunflower Seeds have 20.1 times more energy per 100g than Boiled Red Cabbage. It has very high energy density when compared to other foods. Boiled and Drained Red Cabbage having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Boiled Red Cabbage

17%

81%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Boiled Red Cabbage

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

0.96%0.93g

26.4 gvs0.93 g

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

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7.15%2.3g

Saturated Fat

0.36%0.11g

2.3 gvs0.11 g

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

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1.93%0.031g

Omega 3

15.5%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

1.16%0.2g

12 gvs0.2 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

55.2%71.8g

10.3 gvs71.8 g

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

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1.86%1.35g

Sugars

47.4%34.3g

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

1.35 gvs34.3 g

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

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Fructose

17%12.4g

≤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 gvs12.4 g

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

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Glucose

%14.7g

NA gvs14.7 g

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

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%1.3g

Sucrose

%7.34g

1.3 gvs7.34 g

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

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11.6%4.4g

Fiber

70.8%27g

4.4 gvs27 g

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

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19%10.7g

Protein

28%15.6g

10.7 gvs15.6 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 Boiled Red Cabbage

0.17%1.54μg

Vitamin A

2.3%20.7μg

RAE, retinol activity equivalents

1.54 μgvs20.7 μg

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

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63.4%0.76mg

Vitamin B1

61.2%0.73mg

Thiamine

0.76 mgvs0.73 mg

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

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14%0.18mg

Vitamin B2

47.7%0.62mg

Riboflavin

0.18 mgvs0.62 mg

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

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26.8%4.3mg

Vitamin B3

24.7%3.95mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs3.95 mg

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

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11.6%0.58mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.58 mgvs1.6 mg

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

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53%0.69mg

Vitamin B6

179%2.33mg

Pyridoxine

0.69 mgvs2.33 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

62%248μg

Folates and Folic Acid

117 μgvs248 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

395%356mg

Ascorbic acid

0.72 mgvs356 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

8.28%1.24mg

Tocopherols and Tocotrienols

18 mgvs1.24 mg

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

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0%0μg

Vitamin K

410%492μg

Phytomenadione or phylloquinone

0 μgvs492 μg

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

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Minerals

Sunflower Seedsvs Boiled Red Cabbage

4%40mg

Calcium

43.4%434mg

40 mgvs434 mg

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

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103%0.92mg

Copper

62%0.56mg

0.92 mgvs0.56 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

85.3%6.83mg

2.7 mgvs6.83 mg

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

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39.8%167mg

Magnesium

42%176mg

167 mgvs176 mg

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

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43.6%1mg

Manganese

100%2.3mg

1 mgvs2.3 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

48.8%341mg

339 mgvs341 mg

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

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9.75%331mg

Potassium

79.7%2710mg

331 mgvs2710 mg

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

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49.5%27.2μg

Selenium

43.3%23.8μg

27.2 μgvs23.8 μg

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

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0.31%4.62mg

Sodium

19.3%290mg

4.62 mgvs290 mg

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

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23.3%2.57mg

Zinc

23.5%2.6mg

2.57 mgvs2.6 mg

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

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0.066%2.43g

Water

25.4%940g

2.43 gvs940 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 Boiled Red Cabbage:

Dried Sunflower Seed Kernels have 14.6 times more Vitamin E than Boiled and Drained Red Cabbage.
While Boiled and Drained Red Cabbage contains 3.4 times more Vitamin B2, 2.7 times more Vitamin B5, 3.4 times more Vitamin B6, 2.1 times more Vitamin B9, 494.8 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Boiled and Drained Red Cabbage have similar amounts of Vitamin B1 and Vitamin B3 per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Boiled and Drained Red Cabbage have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

Dried Sunflower Seed Kernels have 1.7 times more Copper than Boiled and Drained Red Cabbage.
While Boiled and Drained Red Cabbage contains 10.8 times more Calcium, 2.5 times more Iron, 2.3 times more Manganese, 8.2 times more Potassium, 62.7 times more Sodium and 386.8 times more Water than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Boiled and Drained Red Cabbage have similar amounts of Magnesium, Phosphorus, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 28.4 times more Fat, 20.1 times more Saturated Fat and 60.2 times more Omega 6 than Boiled and Drained Red Cabbage.
While Boiled and Drained Red Cabbage contains 8.1 times more Omega 3, 7 times more Carbohydrate, 25.5 times more Sugars, 6.1 times more Fiber and 1.5 times more Protein than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Boiled and Drained Red Cabbage have similar amounts of Energy per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Boiled and Drained Red Cabbage have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsBoiled Red CabbageVS Roasted Sunflower SeedsSunflower SeedsVS Savoy CabbageBoiled Red CabbageVS Savoy Cabbage

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Boiled Red Cabbage

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: