Comparing Nutrients in 300 calories Toasted Sunflower Seeds VS Savoy Cabbage

Weight per 300 calories

• Toasted Sunflower Seeds: 48.5g
• Savoy Cabbage: 1111g

Toasted Sunflower Seeds have 22.9 times more energy per 100g than Savoy Cabbage. It has very high energy density when compared to other foods. Raw Savoy Cabbage having very low energy density.

Which food has more nutrients per 300 calories - Toasted Sunflower Seeds or Savoy Cabbage?

Macros Ratio

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

Macro Nutrients

	Toasted Sunflower Seeds	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	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	1.37% 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% 67.8g	130g per day for Men 19-50 years
Sugars	NA	34.8% 25.2g	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	91% 34.4g	38g per day for Men 19-50 years
Protein	15% 8.34g	39.7% 22.2g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Savoy Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	61.7% 556μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	21% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.4% 3.42mg	41.6% 2.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	162% 2.1mg	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	29% 115μg	222% 889μg	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	383% 344mg	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	12.6% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	637% 764μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Savoy Cabbage	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	39% 389mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	76.5% 0.69mg	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	55.6% 4.44mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	74% 311mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	87% 2mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	75% 2556mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 10μg	55μg per day for Men 19-50 years
Sodium	0.097% 1.45mg	20.7% 311mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.013% 0.48g	27.3% 1011g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt have 1.6 times more Vitamin B5 than Raw Savoy Cabbage.
• While Raw Savoy Cabbage contains more Vitamin A, 4.9 times more Vitamin B1, 2.4 times more Vitamin B2, 1.6 times more Vitamin B3, 5.4 times more Vitamin B6, 7.7 times more Vitamin B9 and 507.6 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Savoy Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Toasted Sunflower Seed Kernels no Salt have 1.3 times more Copper and 1.2 times more Phosphorus than Raw Savoy Cabbage.
• While Raw Savoy Cabbage contains 14.1 times more Calcium, 1.3 times more Iron, 5 times more Magnesium, 2 times more Manganese, 10.7 times more Potassium, 214 times more Sodium and 2086.3 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Raw Savoy Cabbage have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Toasted Sunflower Seed Kernels no Salt have 24.8 times more Fat, 20 times more Saturated Fat and 77.7 times more Omega 6 than Raw Savoy Cabbage.
• While Raw Savoy Cabbage contains 8.1 times more Omega 3, 6.8 times more Carbohydrate, 6.2 times more Fiber and 2.7 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Raw Savoy Cabbage have similar amounts of Energy per 300 kcal.
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Savoy Cabbage have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.