Comparing Nutrients in 14 ounces Pickled Cabbage, Japanese Style VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pickled Cabbage, Japanese Style	21%	3%	76%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Pickled Cabbage, Japanese Style	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.1% 119kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	63% 81.7g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	NA	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	32.4% 12.3g	120% 45.6g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Pickled Cabbage, Japanese Style	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.71mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	246% 3.2mg	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	41.7% 167μg	236% 945μg	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	3.1% 2.78mg	6.17% 5.56mg	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	3.18% 0.48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	416% 500μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Cabbage, Japanese Style	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	19% 191mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	809% 7.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	24.3% 1.94mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	365% 8.4mg	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	24.4% 171mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	100% 3385mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	73.3% 1099mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	191% 21mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pickled Cabbage, Japanese Style vs Toasted Sunflower Seeds:

• Pickled Fresh Japanese Style Cabbage has more Vitamin A than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain more Vitamin B1, 7.1 times more Vitamin B2, 23.3 times more Vitamin B3, 35 times more Vitamin B5, 8.1 times more Vitamin B6, 5.7 times more Vitamin B9 and 2 times more Vitamin C than Pickled Fresh Japanese Style Cabbage.
• Both Pickled Fresh Japanese Style Cabbage as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pickled Cabbage, Japanese Style vs Toasted Sunflower Seeds:

• Pickled Fresh Japanese Style Cabbage has 1.7 times more Potassium, 92.3 times more Sodium and 91.4 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 73.4 times more Copper, 13.9 times more Iron, 10.8 times more Magnesium, 8.9 times more Manganese, 26.9 times more Phosphorus and 26.5 times more Zinc than Pickled Fresh Japanese Style Cabbage.
• Both Pickled Fresh Japanese Style Cabbage and Toasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Toasted Sunflower Seed Kernels no Salt contain 20.6 times more Energy, 568 times more Fat, 457.9 times more Saturated Fat, 3.2 times more Omega 3, 1967.9 times more Omega 6, 3.6 times more Carbohydrate, 3.7 times more Fiber and 10.8 times more Protein than Pickled Fresh Japanese Style Cabbage.
• Both Pickled Fresh Japanese Style Cabbage as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.