Comparing Nutrients in 300 calories Sunflower Seeds VS Green Cauliflower

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Green Cauliflower: 968g

Sunflower Seeds have 18.8 times more energy per 100g than Green Cauliflower. It has very high energy density when compared to other foods. Raw Green Cauliflower having low energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Green Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Green Cauliflower	30%	7%	63%

Macro Nutrients

	Sunflower Seeds	Green Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	1.42% 0.45g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	63% 1g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	1.65% 0.28g	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	45.3% 59g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	40.4% 29.3g	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	81.5% 31g	38g per day for Men 19-50 years
Protein	19% 10.7g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	8.6% 77.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	135% 6.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	165% 2.15mg	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	138% 552μg	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	947% 853mg	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	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	163% 195μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Green Cauliflower	Recommended Dietary Allowance
Calcium	4% 40mg	32% 319mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	44% 0.4mg	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	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	104% 2.4mg	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	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	85.4% 2903mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	15% 223mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	23.5% 869g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Green Cauliflower:

• Dried Sunflower Seed Kernels have 46.7 times more Vitamin E than Raw Green Cauliflower.
• While Raw Green Cauliflower contains 50.2 times more Vitamin A, 5.4 times more Vitamin B2, 1.7 times more Vitamin B3, 11.6 times more Vitamin B5, 3.1 times more Vitamin B6, 4.7 times more Vitamin B9, 1185.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Green Cauliflower have similar amounts of Vitamin B1 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Green Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Green Cauliflower:

• Dried Sunflower Seed Kernels have 2.3 times more Copper and 4.7 times more Selenium than Raw Green Cauliflower.
• While Raw Green Cauliflower contains 8 times more Calcium, 2.6 times more Iron, 2.4 times more Manganese, 1.8 times more Phosphorus, 8.8 times more Potassium, 48.1 times more Sodium, 2.4 times more Zinc and 357.6 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Green Cauliflower have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 9.1 times more Fat, 5 times more Saturated Fat and 42.2 times more Omega 6 than Raw Green Cauliflower.
• While Raw Green Cauliflower contains 32.7 times more Omega 3, 5.7 times more Carbohydrate, 21.8 times more Sugars, 7 times more Fiber and 2.7 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Green Cauliflower have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Green Cauliflower have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.