Comparing Nutrients in 1 kilogram Boiled Red Cabbage VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Cabbage	17%	2%	81%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Red Cabbage	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10% 290kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.4% 69.4g	176% 229g	130g per day for Men 19-50 years
Sugars	45.8% 33.2g	43% 31g	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	16.6% 12g	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	% 14g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 7.1g	% 23.7g	g per day for Men 19-50 years
Fiber	68.4% 26g	279% 106g	38g per day for Men 19-50 years
Protein	27% 15g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Cabbage	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.82mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	173% 2.25mg	609% 7.9mg	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	60% 240μg	585% 2340μg	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	382% 344mg	12.2% 11mg	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	8% 1.2mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	397% 476μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Cabbage	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	42% 420mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	2004% 18mg	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	82.5% 6.6mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	904% 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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	77% 2620mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	474% 52mg	11mg per day for Men 19-50 years
Water	24.6% 908g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Boiled and Drained Red Cabbage has 31.3 times more Vitamin C and 15.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.5 times more Vitamin B1, 4.7 times more Vitamin B2, 10.8 times more Vitamin B3, 45.1 times more Vitamin B5, 3.5 times more Vitamin B6, 9.8 times more Vitamin B9 and 302.8 times more Vitamin E than Boiled and Drained Red Cabbage.
• Both Boiled and Drained Red Cabbage as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Red Cabbage has 9.3 times more Sodium and 59 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Calcium, 33.4 times more Copper, 6.5 times more Iron, 7.5 times more Magnesium, 9.3 times more Manganese, 34.5 times more Phosphorus, 1.8 times more Potassium, 34 times more Selenium and 20.8 times more Zinc than Boiled and Drained Red Cabbage.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Red Cabbage has more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 20.4 times more Energy, 570 times more Fat, 642.5 times more Saturated Fat, 3.4 times more Omega 3, 1800.4 times more Omega 6, 3.3 times more Carbohydrate, 4.1 times more Fiber and 13.3 times more Protein than Boiled and Drained Red Cabbage.
• Both Boiled and Drained Red Cabbage and Oil Roasted Sunflower Seed Kernels have similar amounts of Sugars per 1 kg.
• Both Boiled and Drained Red Cabbage as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.