Comparing Nutrients in 1 kilogram Boiled Cabbage VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Cabbage	18%	2%	80%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Boiled Cabbage	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	7.93% 230kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	163% 52g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	185% 241g	130g per day for Men 19-50 years
Sugars	38.5% 28g	37.7% 27.3g	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	16% 11.6g	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	% 16g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	50% 19g	292% 111g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Boiled Cabbage	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.48mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	618% 8.04mg	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	75% 300μg	593% 2370μg	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	417% 375mg	15.6% 14mg	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	9.33% 1.4mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	906% 1087μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cabbage	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	48% 480mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	2033% 18.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	21.3% 1.7mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	917% 21mg	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	47% 330mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	481% 53mg	11mg per day for Men 19-50 years
Water	25% 926g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Cabbage vs Roasted Sunflower Seeds:

• Boiled and Drained Cabbage has 26.8 times more Vitamin C and 40.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Vitamin B1, 6.5 times more Vitamin B2, 28.4 times more Vitamin B3, 40.5 times more Vitamin B5, 7.2 times more Vitamin B6, 7.9 times more Vitamin B9 and 186.4 times more Vitamin E than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Cabbage vs Roasted Sunflower Seeds:

• Boiled and Drained Cabbage has 77.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Calcium, 107.6 times more Copper, 22.4 times more Iron, 8.6 times more Magnesium, 10.3 times more Manganese, 35 times more Phosphorus, 4.3 times more Potassium, 132.2 times more Selenium and 26.5 times more Zinc than Boiled and Drained Cabbage.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt contain 25.3 times more Energy, 830 times more Fat, more Saturated Fat, 4.9 times more Omega 3, 3642.4 times more Omega 6, 4.4 times more Carbohydrate, 5.8 times more Fiber and 15.2 times more Protein than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars per 1 kg.
• Both Boiled and Drained Cabbage as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.