Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Pickled Cabbage, Japanese Style

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Pickled Cabbage, Japanese Style: 1000g

Roasted Sunflower Seeds have 19.4 times more energy per 100g than Pickled Cabbage, Japanese Style. It has very high energy density when compared to other foods. Pickled Fresh Japanese Style Cabbage having low energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Pickled Cabbage, Japanese Style?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Pickled Cabbage, Japanese Style	21%	3%	76%

Macro Nutrients

	Roasted Sunflower Seeds	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	43.6% 56.7g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	18% 13g	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	NA	NA	g per day for Men 19-50 years
Fiber	15% 5.72g	81.6% 31g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	28.6% 16g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	40.4% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	77% 1mg	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	30.5% 122μg	105% 420μg	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	7.78% 7mg	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	89.7% 13.5mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	1049% 1259μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Calcium	3.6% 36mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	27.8% 0.25mg	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	24.5% 1.96mg	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	103% 2.38mg	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	85% 595mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	251% 8530mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	185% 2770mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	24.7% 914g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Pickled Cabbage, Japanese Style:

• Dry Roasted Sunflower Seed Kernels no Salt have more Vitamin B1, 2 times more Vitamin B3, 1.8 times more Vitamin B5 and 11.2 times more Vitamin E than Pickled Fresh Japanese Style Cabbage.
• While Pickled Fresh Japanese Style Cabbage contains more Vitamin A, 3.2 times more Vitamin B2, 2.4 times more Vitamin B6, 3.4 times more Vitamin B9, 9.7 times more Vitamin C and 904.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pickled Fresh Japanese Style Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Pickled Cabbage, Japanese Style:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.8 times more Copper, 1.4 times more Phosphorus, 4.1 times more Selenium and 1.4 times more Zinc than Pickled Fresh Japanese Style Cabbage.
• While Pickled Fresh Japanese Style Cabbage contains 13.3 times more Calcium, 2.5 times more Iron, 1.8 times more Magnesium, 2.2 times more Manganese, 19.5 times more Potassium, 1791.3 times more Sodium and 1477.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 25.7 times more Fat, 20.7 times more Saturated Fat and 88.9 times more Omega 6 than Pickled Fresh Japanese Style Cabbage.
• While Pickled Fresh Japanese Style Cabbage contains 7 times more Omega 3, 4.6 times more Carbohydrate, 9.2 times more Sugars, 5.4 times more Fiber and 1.6 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Pickled Fresh Japanese Style Cabbage have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pickled Fresh Japanese Style Cabbage have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.