Comparing Nutrients in 14 ounces Boiled Cabbage VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Cabbage	18%	2%	80%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Cabbage	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.15% 91kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	70% 91g	130g per day for Men 19-50 years
Sugars	15.3% 11g	17% 12.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	6.35% 4.6g	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 6.43g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.4g	g per day for Men 19-50 years
Fiber	20% 7.54g	111% 42g	38g per day for Men 19-50 years
Protein	9% 5.04g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Cabbage	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.15% 0.98mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	242% 3.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.8% 119μg	232% 929μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	165% 149mg	4.85% 4.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.7% 0.56mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	360% 431μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cabbage	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	19% 191mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	796% 7.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	8.43% 0.67mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.81mg	359% 8.26mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18.7% 131mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	9.93% 367g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cabbage VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Cabbage versus 14 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Cabbage vs Oil Roasted Sunflower Seeds:

• 14 ounces of Boiled Cabbage have 34.1 times more Vitamin C and 35.1 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 5.2 times more Vitamin B1, 7.4 times more Vitamin B2, 16.7 times more Vitamin B3, 39.9 times more Vitamin B5, 7.1 times more Vitamin B6, 7.8 times more Vitamin B9 and 259.5 times more Vitamin E than Boiled and Drained Cabbage.
• 14 ounces of Boiled Cabbage have insufficient amounts of Vitamin B3 and Vitamin E
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Boiled and Drained Cabbage as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Cabbage vs Oil Roasted Sunflower Seeds:

• 14 ounces of Boiled Cabbage have 60.1 times more Water than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.8 times more Calcium, 106.1 times more Copper, 25.2 times more Iron, 8.5 times more Magnesium, 10.1 times more Manganese, 34.5 times more Phosphorus, 2.5 times more Potassium, 130.3 times more Selenium and 26.1 times more Zinc than Boiled and Drained Cabbage.
• 14 ounces of Boiled Cabbage lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Oil Roasted Sunflower Seed Kernels contain 25.7 times more Energy, 855 times more Fat, more Saturated Fat, 5.8 times more Omega 3, 3800.9 times more Omega 6, 4.2 times more Carbohydrate, 5.6 times more Fiber and 15.8 times more Protein than Boiled and Drained Cabbage.
• Both Boiled Cabbage and Oil Roasted Sunflower Seeds offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Boiled Cabbage provide inadequate amounts of Energy, Omega 3 and Omega 6