Comparing Nutrients in 300 calories Toasted Sunflower Seeds VS Boiled Savoy Cabbage

Weight per 300 calories

• Toasted Sunflower Seeds: 48.5g
• Boiled Savoy Cabbage: 1250g

Toasted Sunflower Seeds have 25.8 times more energy per 100g than Boiled Savoy Cabbage. It has very high energy density when compared to other foods. Boiled and Drained Savoy Cabbage having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Boiled Savoy Cabbage	24%	3%	73%

Macro Nutrients

	Toasted Sunflower Seeds	Boiled Savoy Cabbage	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	1.16% 1.13g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	1.32% 0.23g	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	52% 67.6g	130g per day for Men 19-50 years
Sugars	NA	NA	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	92% 35g	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	Boiled Savoy Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	61% 550μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	1.88% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.4% 3.42mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	146% 1.9mg	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	144% 575μg	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	236% 213mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Boiled Savoy Cabbage	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	37.5% 375mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	72.2% 0.65mg	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	59.4% 4.75mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	82.6% 1.9mg	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	59% 413mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	NA	16% 8.75μg	55μg per day for Men 19-50 years
Sodium	0.097% 1.45mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	26% 2.88mg	11mg per day for Men 19-50 years
Water	0.013% 0.48g	31% 1150g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Boiled Savoy Cabbage Nutrients Per 300 Kcal

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

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

• 300 calories of Toasted Sunflower Seeds have 6.8 times more Vitamin B3 and 1.7 times more Vitamin B5 than Boiled Savoy Cabbage.
• While 300 kcal of Boiled and Drained Savoy Cabbage contain more Vitamin A, 4 times more Vitamin B1, 1.8 times more Vitamin B2, 4.9 times more Vitamin B6, 5 times more Vitamin B9 and 313.2 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
• 300 calories of Boiled Savoy Cabbage have insufficient amounts of Vitamin B3
• Both Toasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Savoy Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Toasted Sunflower Seeds have 1.4 times more Copper and 1.4 times more Phosphorus than Boiled Savoy Cabbage.
• While 300 kcal of Boiled and Drained Savoy Cabbage contain 13.6 times more Calcium, 1.4 times more Iron, 4.8 times more Magnesium, 1.9 times more Manganese, 9.7 times more Potassium, 206.3 times more Sodium and 2372.8 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Boiled Savoy Cabbage contain similar levels of Zinc 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 24.5 times more Fat, 19.2 times more Saturated Fat and 80.5 times more Omega 6 than Boiled Savoy Cabbage.
• While 300 kcal of Boiled and Drained Savoy Cabbage contain 7.5 times more Omega 3, 6.8 times more Carbohydrate, 6.3 times more Fiber and 2.7 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Boiled Savoy Cabbage offer comparable quantities of Energy per 300 calories.
• 300 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3
• 300 calories of Boiled Savoy Cabbage provide inadequate amounts of Omega 6