Comparing Nutrients in 300 calories Toasted Sunflower Seeds VS Napa Cabbage

Weight per 300 calories

• Toasted Sunflower Seeds: 48.5g
• Napa Cabbage: 1875g

Toasted Sunflower Seeds have 38.7 times more energy per 100g than Napa Cabbage. It has very high energy density when compared to other foods. Raw Chinese Napa Cabbage having very low energy density.

Discover which food has more nutrients per 300 calories - Toasted Sunflower Seeds or Napa Cabbage?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Napa Cabbage	25%	9%	66%

Macro Nutrients

	Toasted Sunflower Seeds	Napa Cabbage	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	3.87% 3.75g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	66.8% 1.07g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	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	7.68% 9.98g	46.6% 60.6g	130g per day for Men 19-50 years
Sugars	NA	36.5% 26.4g	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	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	14.7% 5.57g	59.2% 22.5g	38g per day for Men 19-50 years
Protein	15% 8.34g	40% 22.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Napa Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.3% 300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	72% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.4% 3.42mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	335% 4.35mg	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% 115μg	370% 1481μg	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	0.75% 0.68mg	563% 506mg	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	NA	15% 2.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	670% 804μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Napa Cabbage	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	144% 1444mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	75% 0.68mg	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	41.3% 3.3mg	72.7% 5.8mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	58% 244mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	155% 3.56mg	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	80% 561mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	131% 4463mg	3400mg per day for Men 19-50 years
Selenium	NA	20.5% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.097% 1.45mg	11.3% 169mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	39.2% 4.3mg	11mg per day for Men 19-50 years
Water	0.013% 0.48g	48% 1770g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Napa Cabbage Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Toasted Sunflower Seeds or Napa Cabbage?

Lets compare vitamin content per 300 calories of Toasted Sunflower Seeds vs Napa Cabbage:

• 300 calories of Toasted Sunflower Seeds have 1.7 times more Vitamin B5 than Napa Cabbage.
• While 300 kcal of Raw Chinese Napa Cabbage contain more Vitamin A, 4.8 times more Vitamin B1, 6.8 times more Vitamin B2, 3.7 times more Vitamin B3, 11.1 times more Vitamin B6, 12.8 times more Vitamin B9 and 746.1 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 300 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Chinese Napa Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Toasted Sunflower Seeds vs Napa Cabbage:

• 300 calories of Toasted Sunflower Seeds have 1.3 times more Copper than Napa Cabbage.
• While 300 kcal of Raw Chinese Napa Cabbage contain 52.3 times more Calcium, 1.8 times more Iron, 3.9 times more Magnesium, 3.5 times more Manganese, 18.8 times more Potassium, 116.1 times more Sodium, 1.7 times more Zinc and 3651.7 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Napa Cabbage contain similar levels of Phosphorus per 300 calories.
• 300 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Toasted Sunflower Seeds have 7.3 times more Fat, 3.6 times more Saturated Fat and 64.4 times more Omega 6 than Napa Cabbage.
• While 300 kcal of Raw Chinese Napa Cabbage contain 27.9 times more Omega 3, 6.1 times more Carbohydrate, 4 times more Fiber and 2.7 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Napa Cabbage offer comparable quantities of Energy per 300 calories.
• 300 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3
• 300 calories of Napa Cabbage provide inadequate amounts of Omega 6