Comparing Nutrients in 300 calories Boiled Red Cabbage VS Sunflower Seed Flour

Weight per 300 calories

• Boiled Red Cabbage: 1035g
• Sunflower Seed Flour: 92g

Partially Defatted Sunflower Seed Flour has 11.2 times more energy per unit of mass than Boiled and Drained Red Cabbage, which is high in comparison to other foods. Boiled Red Cabbage having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Red Cabbage or Sunflower Seed Flour?

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Cabbage	17%	2%	81%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Boiled Red Cabbage	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.16% 0.2g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	25.4% 33g	130g per day for Men 19-50 years
Sugars	47.4% 34.3g	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	17% 12.4g	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	% 14.7g	NA	g per day for Men 19-50 years
Sucrose	% 7.34g	NA	g per day for Men 19-50 years
Fiber	70.8% 27g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	28% 15.6g	79% 44.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Cabbage	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	2.3% 20.7μg	0.2% 1.84μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	244% 2.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.95mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	121% 6.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	53.3% 0.69mg	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	62% 248μg	51% 204μg	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	395% 356mg	1.33% 1.2mg	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	8.28% 1.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	410% 492μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Cabbage	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	43.4% 434mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	175% 1.58mg	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	85.3% 6.83mg	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	76% 318mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	79% 1.8mg	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	48.8% 341mg	91% 634mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	1.8% 61.7mg	3400mg per day for Men 19-50 years
Selenium	43.3% 23.8μg	97% 53.6μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	0.18% 2.76mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	41.4% 4.56mg	11mg per day for Men 19-50 years
Water	25.4% 940g	0.19% 6.87g	3700g per day for Men 19-50 years

Boiled Red Cabbage VS Sunflower Seed Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Red Cabbage or Sunflower Seed Flour?

Lets compare vitamin content per 300 calories of Boiled Red Cabbage vs Sunflower Seed Flour:

• 300 calories of Boiled Red Cabbage have 2.5 times more Vitamin B2, 3.4 times more Vitamin B6, 1.2 times more Vitamin B9 and 297.5 times more Vitamin C than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 4 times more Vitamin B1, 1.7 times more Vitamin B3 and 3.8 times more Vitamin B5 than Boiled and Drained Red Cabbage.
• 300 calories of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Boiled and Drained Red Cabbage as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Red Cabbage vs Sunflower Seed Flour:

• 300 calories of Boiled Red Cabbage have 4.1 times more Calcium, 1.3 times more Manganese, 44 times more Potassium, 104.9 times more Sodium and 136.7 times more Water than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 2.8 times more Copper, 1.8 times more Magnesium, 1.9 times more Phosphorus, 2.3 times more Selenium and 1.8 times more Zinc than Boiled and Drained Red Cabbage.
• Both Boiled Red Cabbage and Sunflower Seed Flour contain similar levels of Iron per 300 calories.
• 300 calories of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Red Cabbage have 134.9 times more Omega 3, 2.2 times more Carbohydrate and 5.6 times more Fiber than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 2.8 times more Protein than Boiled and Drained Red Cabbage.
• Both Boiled Red Cabbage and Sunflower Seed Flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Sunflower Seed Flour provide inadequate amounts of Omega 3
• Both Boiled and Drained Red Cabbage as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 6 in 300 calories.