Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Napa Cabbage

Weight per 300 calories

Roasted Sunflower Seeds

51.5g

Napa Cabbage

1875g

Roasted Sunflower Seeds have 36.4 times more energy per 100g than Napa Cabbage. It has very high energy density when compared to other foods. Raw Chinese Napa Cabbage having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Napa Cabbage

25%

66%

300 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Napa 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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26.5%25.7g

Fat

3.87%3.75g

25.7 gvs3.75 g

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

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8.4%2.7g

Saturated Fat

2.5%0.81g

2.7 gvs0.81 g

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

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2.22%0.036g

Omega 3

66.8%1.07g

0.036 gvs1.07 g

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

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99%17g

Omega 6

1.65%0.28g

17 gvs0.28 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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9.54%12.4g

Carbohydrate

46.6%60.6g

12.4 gvs60.6 g

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

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1.94%1.4g

Sugars

36.5%26.4g

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

1.4 gvs26.4 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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Sucrose

NA gvsNA g

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

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15%5.72g

Fiber

59.2%22.5g

5.72 gvs22.5 g

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

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17.8%9.96g

Protein

40%22.5g

9.96 gvs22.5 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

Roasted Sunflower Seedsvs Napa Cabbage

0%0μg

Vitamin A

33.3%300μg

RAE, retinol activity equivalents

0 μgvs300 μg

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

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4.55%0.055mg

Vitamin B1

62.5%0.75mg

Thiamine

0.055 mgvs0.75 mg

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

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9.75%0.13mg

Vitamin B2

72%0.94mg

Riboflavin

0.13 mgvs0.94 mg

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

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22.7%3.63mg

Vitamin B3

47%7.5mg

Niacin, nicotinic acid, niacinamide

3.63 mgvs7.5 mg

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

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72.6%3.63mg

Vitamin B5

39.4%1.97mg

Pantothenic acid

3.63 mgvs1.97 mg

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

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32%0.41mg

Vitamin B6

335%4.35mg

Pyridoxine

0.41 mgvs4.35 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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30.5%122μg

Vitamin B9

370%1481μg

Folates and Folic Acid

122 μgvs1481 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

563%506mg

Ascorbic acid

0.72 mgvs506 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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89.7%13.5mg

Vitamin E

15%2.25mg

Tocopherols and Tocotrienols

13.5 mgvs2.25 mg

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

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1.16%1.4μg

Vitamin K

670%804μg

Phytomenadione or phylloquinone

1.4 μgvs804 μg

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

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Minerals

Roasted Sunflower Seedsvs Napa Cabbage

3.6%36mg

Calcium

144%1444mg

36 mgvs1444 mg

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

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105%0.94mg

Copper

75%0.68mg

0.94 mgvs0.68 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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24.5%1.96mg

Iron

72.7%5.8mg

1.96 mgvs5.8 mg

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

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16%66.5mg

Magnesium

58%244mg

66.5 mgvs244 mg

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

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47.3%1.1mg

Manganese

155%3.56mg

1.1 mgvs3.56 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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85%595mg

Phosphorus

77.7%544mg

595 mgvs544 mg

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

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13%438mg

Potassium

131%4463mg

438 mgvs4463 mg

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

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74.3%41μg

Selenium

20.5%11.3μg

41 μgvs11.3 μg

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

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0.1%1.55mg

Sodium

11.3%169mg

1.55 mgvs169 mg

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

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24.8%2.73mg

Zinc

39.2%4.3mg

2.73 mgvs4.3 mg

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

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0.017%0.62g

Water

48%1770g

0.62 gvs1770 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 Roasted Sunflower Seeds vs Napa Cabbage:

Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Vitamin B5 and 6 times more Vitamin E than Raw Chinese Napa Cabbage.
While Raw Chinese Napa Cabbage contains more Vitamin A, 13.7 times more Vitamin B1, 7.4 times more Vitamin B2, 2.1 times more Vitamin B3, 10.5 times more Vitamin B6, 12.1 times more Vitamin B9, 701.5 times more Vitamin C and 578 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Chinese Napa Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Copper and 3.6 times more Selenium than Raw Chinese Napa Cabbage.
While Raw Chinese Napa Cabbage contains 40 times more Calcium, 3 times more Iron, 3.7 times more Magnesium, 3.3 times more Manganese, 10.2 times more Potassium, 109.1 times more Sodium, 1.6 times more Zinc and 2861.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Chinese Napa Cabbage have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 6.8 times more Fat, 3.3 times more Saturated Fat and 60.1 times more Omega 6 than Raw Chinese Napa Cabbage.
While Raw Chinese Napa Cabbage contains 30 times more Omega 3, 4.9 times more Carbohydrate, 18.8 times more Sugars, 3.9 times more Fiber and 2.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Chinese Napa Cabbage have similar amounts of Energy per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Chinese Napa Cabbage have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsNapa CabbageVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Boiled Napa CabbageNapa CabbageVS Boiled Napa Cabbage

Compare Foods

Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Napa Cabbage

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: