Comparing Nutrients in 1 pound Boiled Red Cabbage with Salt VS Oil Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Boiled Red Cabbage with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.54% 132kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	100% 32g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.2% 31.5g	80% 104g	130g per day for Men 19-50 years
Sugars	20.8% 15g	19.5% 14g	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	7.5% 5.44g	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	% 6.44g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 3.22g	% 10.8g	g per day for Men 19-50 years
Fiber	31% 11.8g	127% 48g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Cabbage with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	276% 3.6mg	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	27.2% 109μg	265% 1061μg	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	54.4% 49mg	5.54% 5mg	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	3.63% 0.54mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	180% 216μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Cabbage with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	19% 191mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	27.2% 0.24mg	909% 8.2mg	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	37.4% 3mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	410% 9.43mg	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	21.4% 150mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	35% 1188mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	73.8% 1107mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	11% 412g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Cabbage with Salt VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Red Cabbage with Salt versus 1 lb of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Boiled Red Cabbage with Salt has 9.8 times more Vitamin C and 15.4 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 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 with Salt.
• 1 pound of Boiled Red Cabbage with Salt have insufficient amounts of Vitamin E
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Boiled and Drained Red Cabbage with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Red Cabbage with Salt vs Oil Roasted Sunflower Seeds:

• 1 pound of Boiled Red Cabbage with Salt has 81.3 times more Sodium and 59 times more Water than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 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 with Salt.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Oil Roasted Sunflower Seed Kernels contains 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 with Salt.
• Both Boiled Red Cabbage with Salt and Oil Roasted Sunflower Seeds offer comparable quantities of Sugars per one pound.
• 1 pound of Boiled Red Cabbage with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6