Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Stored Common Cabbage

Weight per 300 calories

Roasted Sunflower Seeds

51.5g

Stored Common Cabbage

1250g

Roasted Sunflower Seeds have 24.3 times more energy per 100g than Stored Common Cabbage. It has very high energy density when compared to other foods. Raw Stored Common Cabbage having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Stored Common Cabbage

17%

77%

300 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Stored Common 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

2.3%2.25g

25.7 gvs2.25 g

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

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8.4%2.7g

Saturated Fat

0.9%0.29g

2.7 gvs0.29 g

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

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2.22%0.036g

Omega 3

36%0.58g

0.036 gvs0.58 g

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

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99%17g

Omega 6

2.57%0.44g

17 gvs0.44 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

51.6%67g

12.4 gvs67 g

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

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1.94%1.4g

Sugars

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

1.4 gvsNA 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

75.7%28.8g

5.72 gvs28.8 g

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

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17.8%9.96g

Protein

27%15g

9.96 gvs15 g

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

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Vitamins

Roasted Sunflower Seedsvs Stored Common Cabbage

0%0μg

Vitamin A

8.33%75μg

RAE, retinol activity equivalents

0 μgvs75 μg

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

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4.55%0.055mg

Vitamin B1

52%0.63mg

Thiamine

0.055 mgvs0.63 mg

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

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9.75%0.13mg

Vitamin B2

29%0.38mg

Riboflavin

0.13 mgvs0.38 mg

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

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22.7%3.63mg

Vitamin B3

23.4%3.75mg

Niacin, nicotinic acid, niacinamide

3.63 mgvs3.75 mg

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

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72.6%3.63mg

Vitamin B5

35%1.75mg

Pantothenic acid

3.63 mgvs1.75 mg

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

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32%0.41mg

Vitamin B6

91%1.2mg

Pyridoxine

0.41 mgvs1.2 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

178%713μg

Folates and Folic Acid

122 μgvs713 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

583%525mg

Ascorbic acid

0.72 mgvs525 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

Tocopherols and Tocotrienols

13.5 mgvsNA mg

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

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1.16%1.4μg

Vitamin K

Phytomenadione or phylloquinone

1.4 μgvsNA μg

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

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Minerals

Roasted Sunflower Seedsvs Stored Common Cabbage

3.6%36mg

Calcium

58.8%588mg

36 mgvs588 mg

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

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105%0.94mg

Copper

32%0.29mg

0.94 mgvs0.29 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

87.5%7mg

1.96 mgvs7 mg

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

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16%66.5mg

Magnesium

44.6%188mg

66.5 mgvs188 mg

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

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47.3%1.1mg

Manganese

86.4%2mg

1.1 mgvs2 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

41%288mg

595 mgvs288 mg

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

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13%438mg

Potassium

90%3075mg

438 mgvs3075 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

15%225mg

1.55 mgvs225 mg

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

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24.8%2.73mg

Zinc

20.5%2.25mg

2.73 mgvs2.25 mg

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

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0.017%0.62g

Water

31.3%1157g

0.62 gvs1157 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 Stored Common Cabbage:

Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Vitamin B5 than Raw Stored Common Cabbage.
While Raw Stored Common Cabbage contains more Vitamin A, 11.4 times more Vitamin B1, 3 times more Vitamin B2, 2.9 times more Vitamin B6, 5.8 times more Vitamin B9 and 727.5 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Stored Common Cabbage have similar amounts of Vitamin B3 per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Stored Common Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Dry Roasted Sunflower Seed Kernels no Salt have 3.3 times more Copper, 2.1 times more Phosphorus, 3.6 times more Selenium and 1.2 times more Zinc than Raw Stored Common Cabbage.
While Raw Stored Common Cabbage contains 16.3 times more Calcium, 3.6 times more Iron, 2.8 times more Magnesium, 1.8 times more Manganese, 7 times more Potassium, 145.5 times more Sodium and 1869.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 300 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 11.4 times more Fat, 9.4 times more Saturated Fat and 38.6 times more Omega 6 than Raw Stored Common Cabbage.
While Raw Stored Common Cabbage contains 16.2 times more Omega 3, 5.4 times more Carbohydrate, 5 times more Fiber and 1.5 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Stored Common Cabbage have similar amounts of Energy per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Stored Common Cabbage have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsStored Common CabbageVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Boiled Common Cabbage with SaltStored Common CabbageVS Boiled Common Cabbage with Salt

Compare Foods

Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Stored Common Cabbage

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: