Comparing Nutrients in 500 calories Cabbage VS Sunflower Seeds

Weight per 500 calories

• Cabbage: 2000g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 23.4 times more energy per unit of mass than Raw Cabbage, which is very high in comparison to other foods. Cabbage having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cabbage	18%	3%	79%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cabbage	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	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	89.2% 116g	13% 17g	130g per day for Men 19-50 years
Sugars	88.3% 64g	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	40% 29g	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	% 33.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	% 2.14g	g per day for Men 19-50 years
Fiber	132% 50g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	45.7% 25.6g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Cabbage	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	11% 100μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.68mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.24mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.48mg	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	215% 860μg	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	813% 732mg	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	20% 3mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1267% 1520μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cabbage	Sunflower Seeds	Recommended Dietary Allowance
Calcium	80% 800mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	171% 1.54mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	118% 9.4mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	72.6% 1.67mg	2.3mg per day for Men 19-50 years
Molybdenum	308% 139μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	74.3% 520mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	50% 1844g	0.11% 4.05g	3700g per day for Men 19-50 years

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

• Raw Cabbage has 38.9 times more Vitamin A, 2.6 times more Vitamin B2, 4.4 times more Vitamin B5, 2.2 times more Vitamin B6, 4.4 times more Vitamin B9, 610.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Vitamin B3 and 10 times more Vitamin E than Raw Cabbage.
• Both Raw Cabbage and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 500 kcal.
• Both Raw Cabbage as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cabbage vs Sunflower Seeds:

• Raw Cabbage has 12 times more Calcium, 2.1 times more Iron, 1.9 times more Manganese, 6.2 times more Potassium, 46.7 times more Sodium and 455.2 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.1 times more Copper and 7.6 times more Selenium than Raw Cabbage.
• Both Raw Cabbage and Dried Sunflower Seed Kernels have similar amounts of Magnesium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Cabbage has 6.8 times more Carbohydrate, 28.5 times more Sugars, 6.8 times more Fiber and 1.4 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 22 times more Fat, 5.6 times more Saturated Fat and 58 times more Omega 6 than Raw Cabbage.
• Both Raw Cabbage and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Raw Cabbage as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.