Comparing Nutrients in 14 ounces Salted Mustard Cabbage VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Salted Mustard Cabbage	16%	3%	81%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Salted Mustard Cabbage	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.83% 111kcal	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	6.45% 0.1g	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% 22.3g	63% 81.7g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	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	7.8% 4.37g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Salted Mustard Cabbage	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	21.6% 194μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	71.4% 286μg	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	0% 0mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	382% 459μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Mustard Cabbage	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	26.6% 266mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	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	34.7% 2.78mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	37.6% 0.87mg	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	15.3% 107mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	28.7% 976mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	NA	55μg per day for Men 19-50 years
Sodium	190% 2846mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	191% 21mg	11mg per day for Men 19-50 years
Water	9.88% 366g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Salted Mustard Cabbage vs Toasted Sunflower Seeds:

• Salted Mustard Cabbage has more Vitamin A than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 8.1 times more Vitamin B1, 3.2 times more Vitamin B2, 5.8 times more Vitamin B3, 38 times more Vitamin B5, 2.7 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Salted Mustard Cabbage.
• Both Salted Mustard 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 Salted Mustard Cabbage vs Toasted Sunflower Seeds:

• Salted Mustard Cabbage has 239 times more Sodium and 92.1 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 53.9 times more Copper, 9.7 times more Iron, 8.6 times more Magnesium, 9.7 times more Manganese, 42.9 times more Phosphorus, 2 times more Potassium and 17.7 times more Zinc than Salted Mustard Cabbage.
• Both Salted Mustard 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 22.1 times more Energy, 568 times more Fat, 457.9 times more Saturated Fat, 3 times more Omega 3, 1967.9 times more Omega 6, 3.7 times more Carbohydrate, 3.7 times more Fiber and 15.6 times more Protein than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.