Comparing Nutrients in 500 calories Pickled Cabbage, Japanese Style VS Roasted Sunflower Seeds

Weight per 500 calories

• Pickled Cabbage, Japanese Style: 1667g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 19.4 times more energy per unit of mass than Pickled Fresh Japanese Style Cabbage, which is very high in comparison to other foods. Pickled Cabbage, Japanese Style having low energy density.

Which food has more nutrients per 500 calories - Pickled Cabbage, Japanese Style or Roasted Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

	Pickled Cabbage, Japanese Style	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	1.86% 0.32g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.7% 95g	16% 20.7g	130g per day for Men 19-50 years
Sugars	30% 21.7g	3.23% 2.35g	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	136% 51.7g	25% 9.54g	38g per day for Men 19-50 years
Protein	47.6% 26.7g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Pickled Cabbage, Japanese Style	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.3% 0.67mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.3% 3.37mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.67mg	53% 0.69mg	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	175% 700μg	51% 204μg	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	13% 11.7mg	1.34% 1.2mg	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	13.3% 2mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1749% 2098μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Cabbage, Japanese Style	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	80% 800mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	175% 1.57mg	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	102% 8.17mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	172% 3.97mg	79% 1.8mg	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	102% 717mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	418% 14217mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	308% 4617mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	30.3% 3.33mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	41% 1523g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pickled Cabbage, Japanese Style vs Roasted Sunflower Seeds:

• Pickled Fresh Japanese Style Cabbage has 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.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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.
• Both Pickled Fresh Japanese Style Cabbage as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pickled Cabbage, Japanese Style vs Roasted Sunflower Seeds:

• Pickled Fresh Japanese Style Cabbage has 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.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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.

Comparison of macro-nutrients per 500 calories:

• Pickled Fresh Japanese Style Cabbage has 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.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 25.7 times more Fat, 20.7 times more Saturated Fat and 88.9 times more Omega 6 than Pickled Fresh Japanese Style Cabbage.
• Both Pickled Fresh Japanese Style Cabbage and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Pickled Fresh Japanese Style Cabbage as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.