Comparing Nutrients in 300 calories Boiled Red Cabbage VS Roasted Sunflower Seeds

Weight per 300 calories

• Boiled Red Cabbage: 1035g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 20.1 times more energy per unit of mass than Boiled and Drained Red Cabbage, which is very high in comparison to other foods. Boiled Red Cabbage having very low energy density.

Which food has more nutrients per 300 calories - Boiled Red Cabbage or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Cabbage	17%	2%	81%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Boiled Red Cabbage	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.16% 0.2g	99% 17g	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	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	47.4% 34.3g	1.94% 1.4g	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	15% 5.72g	38g per day for Men 19-50 years
Protein	28% 15.6g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Cabbage	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.3% 20.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.95mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	32% 0.41mg	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	30.5% 122μg	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	0.8% 0.72mg	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	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	410% 492μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Cabbage	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	43.4% 434mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	105% 0.94mg	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	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	47.3% 1.1mg	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	48.8% 341mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	43.3% 23.8μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	25.4% 940g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Red Cabbage vs Roasted Sunflower Seeds:

• Boiled and Drained Red Cabbage has 13.4 times more Vitamin B1, 4.9 times more Vitamin B2, 5.6 times more Vitamin B6, 2 times more Vitamin B9, 493.1 times more Vitamin C and 353.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B5 and 10.8 times more Vitamin E than Boiled and Drained Red Cabbage.
• Both Boiled and Drained Red Cabbage and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 300 kcal.
• Both Boiled and Drained Red Cabbage as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Red Cabbage vs Roasted Sunflower Seeds:

• Boiled and Drained Red Cabbage has 12 times more Calcium, 3.5 times more Iron, 2.6 times more Magnesium, 2.1 times more Manganese, 6.2 times more Potassium, 187.3 times more Sodium and 1519.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Copper, 1.7 times more Phosphorus and 1.7 times more Selenium than Boiled and Drained Red Cabbage.
• Both Boiled and Drained Red Cabbage and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Red Cabbage has 7 times more Omega 3, 5.8 times more Carbohydrate, 24.4 times more Sugars, 4.7 times more Fiber and 1.6 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 27.6 times more Fat, 23.6 times more Saturated Fat and 86 times more Omega 6 than Boiled and Drained Red Cabbage.
• Both Boiled and Drained Red Cabbage and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Red Cabbage as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.