Comparing Nutrients in 300 calories Boiled Chinese Cabbage VS Sunflower Seed Butter

Weight per 300 calories

• Boiled Chinese Cabbage: 2500g
• Sunflower Seed Butter: 48.6g

Sunflower Seed Butter no Salt has 51.4 times more energy per unit of mass than Boiled and Drained Chinese Cabbage, which is very high in comparison to other foods. Boiled Chinese Cabbage having very low energy density.

Which food has more nutrients per 300 calories - Boiled Chinese Cabbage or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Boiled Chinese Cabbage	42%	10%	48%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Boiled Chinese Cabbage	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	27.7% 27g	97g per day for Men 19-50 years
Saturated Fat	1.64% 0.53g	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	64% 1.03g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	4.56% 0.78g	28% 4.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	8.72% 11.3g	130g per day for Men 19-50 years
Sugars	28.6% 20.8g	7.07% 5.12g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	65.8% 25g	7.3% 2.77g	38g per day for Men 19-50 years
Protein	69.6% 39g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Cabbage	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	589% 5300μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.58mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.5% 1.98mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	319% 4.15mg	20.6% 0.27mg	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	256% 1025μg	29% 115μg	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	722% 650mg	1.46% 1.3mg	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	15% 2.25mg	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	708% 850μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chinese Cabbage	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	233% 2325mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	52.8% 0.48mg	86.3% 0.78mg	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	325% 26mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	65.5% 275mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	44% 1mg	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	104% 725mg	46.3% 324mg	700mg per day for Men 19-50 years
Potassium	273% 9275mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	92% 50.8μg	55μg per day for Men 19-50 years
Sodium	56.7% 850mg	0.097% 1.46mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	21.6% 2.38mg	11mg per day for Men 19-50 years
Water	64.6% 2389g	0.008% 0.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Chinese Cabbage vs Sunflower Seed Butter:

• Boiled and Drained Chinese Cabbage has 31 times more Vitamin B1, 19.9 times more Vitamin B2, 3.3 times more Vitamin B3, 3.5 times more Vitamin B5, 15.5 times more Vitamin B6, 8.9 times more Vitamin B9 and 495.1 times more Vitamin C than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 4.9 times more Vitamin E than Boiled and Drained Chinese Cabbage.
• Both Boiled and Drained Chinese Cabbage as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Chinese Cabbage vs Sunflower Seed Butter:

• Boiled and Drained Chinese Cabbage has 74.7 times more Calcium, 13 times more Iron, 1.8 times more Magnesium, 3.6 times more Manganese, 2.2 times more Phosphorus, 33.1 times more Potassium, 582.7 times more Sodium, 1.8 times more Zinc and 7924 times more Water than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.6 times more Copper and 5.1 times more Selenium than Boiled and Drained Chinese Cabbage.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Chinese Cabbage has 42.2 times more Omega 3, 3.9 times more Carbohydrate, 4 times more Sugars, 9 times more Fiber and 4.6 times more Protein than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 6.7 times more Fat, 4.3 times more Saturated Fat and 6.1 times more Omega 6 than Boiled and Drained Chinese Cabbage.
• Both Boiled and Drained Chinese Cabbage and Sunflower Seed Butter no Salt have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Chinese Cabbage as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.