Comparing Nutrients in 1 pound Cabbage VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cabbage	18%	3%	79%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cabbage	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.9% 113kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	0% 0g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.2% 26.3g	72% 93g	130g per day for Men 19-50 years
Sugars	20% 14.5g	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	9.07% 6.58g	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	% 7.57g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	30% 11.3g	137% 52g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Cabbage	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.63% 1.06mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	281% 3.65mg	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	48.8% 195μg	270% 1080μg	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	184% 166mg	7.06% 6.35mg	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	4.54% 0.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	287% 345μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cabbage	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18% 181mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	9.58% 0.086mg	924% 8.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	26.6% 2.13mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	31.6% 0.73mg	417% 9.6mg	2.3mg per day for Men 19-50 years
Molybdenum	70% 31.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17% 118mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	NA	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	219% 24mg	11mg per day for Men 19-50 years
Water	11.3% 418g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Cabbage VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cabbage versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cabbage vs Toasted Sunflower Seeds:

• 1 pound of Cabbage has 26.1 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 5.3 times more Vitamin B1, 7.1 times more Vitamin B2, 17.9 times more Vitamin B3, 33.3 times more Vitamin B5, 6.5 times more Vitamin B6 and 5.5 times more Vitamin B9 than Raw Cabbage.
• 1 pound of Cabbage have insufficient amounts of Vitamin B3
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Cabbage as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cabbage vs Toasted Sunflower Seeds:

• 1 pound of Cabbage has 92.2 times more Water than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.4 times more Calcium, 96.5 times more Copper, 14.5 times more Iron, 10.8 times more Magnesium, 13.2 times more Manganese, 44.5 times more Phosphorus, 2.9 times more Potassium and 29.4 times more Zinc than Raw Cabbage.
• 1 pound of Cabbage lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 24.8 times more Energy, 568 times more Fat, 175.1 times more Saturated Fat, more Omega 3, 2199.4 times more Omega 6, 3.6 times more Carbohydrate, 4.6 times more Fiber and 13.4 times more Protein than Raw Cabbage.
• 1 pound of Cabbage provide inadequate amounts of Energy, Omega 3 and Omega 6