Comparing Nutrients in 300 calories Sunflower Seeds VS Salted Mustard Cabbage

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Salted Mustard Cabbage: 1071g

Sunflower Seeds have 20.9 times more energy per 100g than Salted Mustard Cabbage. It has very high energy density when compared to other foods. Salted Mustard Cabbage having very low energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Salted Mustard Cabbage?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Salted Mustard Cabbage	16%	3%	81%

Macro Nutrients

	Sunflower Seeds	Salted Mustard Cabbage	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	46.4% 60.3g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	20.7% 15g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	87.4% 33.2g	38g per day for Men 19-50 years
Protein	19% 10.7g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Salted Mustard Cabbage	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	58.3% 525μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	35.7% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	48.2% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	247% 3.2mg	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	29% 117μg	193% 771μg	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	0.8% 0.72mg	0% 0mg	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	120% 18mg	1.43% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1032% 1239μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Salted Mustard Cabbage	Recommended Dietary Allowance
Calcium	4% 40mg	71.8% 718mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	40.5% 0.36mg	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	33.7% 2.7mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	102% 2.34mg	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	48.4% 339mg	41.3% 289mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	77.5% 2636mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	17.5% 9.64μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	512% 7682mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	26.7% 987g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Salted Mustard Cabbage:

• Dried Sunflower Seed Kernels have 1.8 times more Vitamin B1 and 84.3 times more Vitamin E than Salted Mustard Cabbage.
• While Salted Mustard Cabbage contains 340.7 times more Vitamin A, 5.3 times more Vitamin B2, 1.8 times more Vitamin B3, 3.4 times more Vitamin B5, 4.7 times more Vitamin B6, 6.6 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Salted Mustard Cabbage have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Salted Mustard Cabbage:

• Dried Sunflower Seed Kernels have 2.5 times more Copper and 2.8 times more Selenium than Salted Mustard Cabbage.
• While Salted Mustard Cabbage contains 17.9 times more Calcium, 2.8 times more Iron, 2.3 times more Manganese, 8 times more Potassium, 1661.6 times more Sodium, 1.3 times more Zinc and 406.1 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Salted Mustard Cabbage have similar amounts of Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 24.7 times more Fat, 16.4 times more Saturated Fat and 58.2 times more Omega 6 than Salted Mustard Cabbage.
• While Salted Mustard Cabbage contains 9 times more Omega 3, 5.9 times more Carbohydrate, 11.1 times more Sugars and 7.5 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Salted Mustard Cabbage have similar amounts of Energy and Protein per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Salted Mustard Cabbage have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.