Comparing Nutrients in 500 calories Salted Mustard Cabbage VS Sunflower Seeds

Weight per 500 calories

• Salted Mustard Cabbage: 1786g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 20.9 times more energy per unit of mass than Salted Mustard Cabbage, which is very high in comparison to other foods. Salted Mustard Cabbage having very low energy density.

Which food has more nutrients per 500 calories - Salted Mustard Cabbage or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Salted Mustard Cabbage	16%	3%	81%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Salted Mustard Cabbage	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.3% 101g	13% 17g	130g per day for Men 19-50 years
Sugars	34.5% 25g	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	146% 55.4g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	35% 19.6g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Salted Mustard Cabbage	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	97% 875μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.4% 13mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.4% 3.32mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	412% 5.36mg	88.6% 1.15mg	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	321% 1286μg	48.6% 194μg	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% 0mg	1.33% 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	2.4% 0.36mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1720% 2064μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Mustard Cabbage	Sunflower Seeds	Recommended Dietary Allowance
Calcium	120% 1196mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	171% 1.54mg	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	156% 12.5mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	63.8% 268mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	72.6% 1.67mg	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	69% 482mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	129% 4393mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	29.2% 16μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	854% 12804mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	44.4% 1645g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Salted Mustard Cabbage vs Sunflower Seeds:

• Salted Mustard Cabbage has 340.7 times more Vitamin A, 5.3 times more Vitamin B2, 1.8 times more Vitamin B3, 3.4 times more Vitamin B5, 4.7 times more Vitamin B6, 6.6 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Vitamin B1 and 84.3 times more Vitamin E than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Salted Mustard Cabbage vs Sunflower Seeds:

• Salted Mustard Cabbage has 17.9 times more Calcium, 2.8 times more Iron, 2.3 times more Manganese, 8 times more Potassium, 1661.6 times more Sodium, 1.3 times more Zinc and 406.1 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Copper and 2.8 times more Selenium than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Dried Sunflower Seed Kernels have similar amounts of Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Salted Mustard Cabbage has 9 times more Omega 3, 5.9 times more Carbohydrate, 11.1 times more Sugars and 7.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 24.7 times more Fat, 16.4 times more Saturated Fat and 58.2 times more Omega 6 than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
• Both Salted Mustard Cabbage as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.