Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Boiled Red Cabbage

Weight per 300 calories

Roasted Sunflower Seeds

51.5g

Boiled Red Cabbage

1035g

Roasted 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 - Roasted Sunflower Seeds or Boiled Red Cabbage?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Boiled Red Cabbage

17%

81%

300 kcal ▼

Macro Nutrients

Roasted 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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26.5%25.7g

Fat

0.96%0.93g

25.7 gvs0.93 g

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

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8.4%2.7g

Saturated Fat

0.36%0.11g

2.7 gvs0.11 g

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

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2.22%0.036g

Omega 3

15.5%0.25g

0.036 gvs0.25 g

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

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99%17g

Omega 6

1.16%0.2g

17 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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9.54%12.4g

Carbohydrate

55.2%71.8g

12.4 gvs71.8 g

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

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1.94%1.4g

Sugars

47.4%34.3g

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

1.4 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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Sucrose

%7.34g

NA gvs7.34 g

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

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15%5.72g

Fiber

70.8%27g

5.72 gvs27 g

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

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17.8%9.96g

Protein

28%15.6g

9.96 gvs15.6 g

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

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Vitamins

Roasted Sunflower Seedsvs Boiled Red Cabbage

0%0μg

Vitamin A

2.3%20.7μg

RAE, retinol activity equivalents

0 μgvs20.7 μg

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

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4.55%0.055mg

Vitamin B1

61.2%0.73mg

Thiamine

0.055 mgvs0.73 mg

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

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9.75%0.13mg

Vitamin B2

47.7%0.62mg

Riboflavin

0.13 mgvs0.62 mg

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

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22.7%3.63mg

Vitamin B3

24.7%3.95mg

Niacin, nicotinic acid, niacinamide

3.63 mgvs3.95 mg

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

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72.6%3.63mg

Vitamin B5

32%1.6mg

Pantothenic acid

3.63 mgvs1.6 mg

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

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32%0.41mg

Vitamin B6

179%2.33mg

Pyridoxine

0.41 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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30.5%122μg

Vitamin B9

62%248μg

Folates and Folic Acid

122 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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89.7%13.5mg

Vitamin E

8.28%1.24mg

Tocopherols and Tocotrienols

13.5 mgvs1.24 mg

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

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1.16%1.4μg

Vitamin K

410%492μg

Phytomenadione or phylloquinone

1.4 μgvs492 μg

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

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Minerals

Roasted Sunflower Seedsvs Boiled Red Cabbage

3.6%36mg

Calcium

43.4%434mg

36 mgvs434 mg

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

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105%0.94mg

Copper

62%0.56mg

0.94 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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24.5%1.96mg

Iron

85.3%6.83mg

1.96 mgvs6.83 mg

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

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16%66.5mg

Magnesium

42%176mg

66.5 mgvs176 mg

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

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47.3%1.1mg

Manganese

100%2.3mg

1.1 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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85%595mg

Phosphorus

48.8%341mg

595 mgvs341 mg

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

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13%438mg

Potassium

79.7%2710mg

438 mgvs2710 mg

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

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74.3%41μg

Selenium

43.3%23.8μg

41 μgvs23.8 μg

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

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0.1%1.55mg

Sodium

19.3%290mg

1.55 mgvs290 mg

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

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24.8%2.73mg

Zinc

23.5%2.6mg

2.73 mgvs2.6 mg

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

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0.017%0.62g

Water

25.4%940g

0.62 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 Roasted Sunflower Seeds vs Boiled Red Cabbage:

Dry Roasted Sunflower Seed Kernels no Salt have 2.3 times more Vitamin B5 and 10.8 times more Vitamin E than Boiled and Drained Red Cabbage.
While Boiled and Drained Red Cabbage contains 13.4 times more Vitamin B1, 4.9 times more Vitamin B2, 5.6 times more Vitamin B6, 2 times more Vitamin B9, 493.1 times more Vitamin C and 353.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled and Drained Red Cabbage have similar amounts of Vitamin B3 per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Boiled Red Cabbage:

Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Copper, 1.7 times more Phosphorus and 1.7 times more Selenium than Boiled and Drained Red Cabbage.
While Boiled and Drained Red Cabbage contains 12 times more Calcium, 3.5 times more Iron, 2.6 times more Magnesium, 2.1 times more Manganese, 6.2 times more Potassium, 187.3 times more Sodium and 1519.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled and Drained Red Cabbage have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 27.6 times more Fat, 23.6 times more Saturated Fat and 86 times more Omega 6 than Boiled and Drained Red Cabbage.
While Boiled and Drained Red Cabbage contains 7 times more Omega 3, 5.8 times more Carbohydrate, 24.4 times more Sugars, 4.7 times more Fiber and 1.6 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled and Drained Red Cabbage have similar amounts of Energy per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt 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:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsBoiled Red CabbageVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Savoy CabbageBoiled Red CabbageVS Savoy Cabbage

Compare Foods

Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Boiled Red Cabbage

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: