Comparing Nutrients in 500 calories Boiled Red Cabbage VS Sunflower Seeds

Weight per 500 calories

• Boiled Red Cabbage: 1724g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 20.1 times more energy per unit of mass than Boiled and Drained Red Cabbage, which is very high in comparison to other foods. Boiled Red Cabbage having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Cabbage	17%	2%	81%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Boiled Red Cabbage	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	26% 0.41g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	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	92% 120g	13% 17g	130g per day for Men 19-50 years
Sugars	79% 57.2g	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	28.5% 20.7g	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	% 24.5g	NA	g per day for Men 19-50 years
Sucrose	% 12.2g	% 2.14g	g per day for Men 19-50 years
Fiber	118% 45g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	46.5% 26g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Cabbage	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.83% 34.5μg	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	79.6% 1.03mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.6mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	298% 3.88mg	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	103% 414μg	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	659% 593mg	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	13.8% 2.07mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	684% 821μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Cabbage	Sunflower Seeds	Recommended Dietary Allowance
Calcium	72.4% 724mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	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	142% 11.4mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	69.8% 293mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	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	81.3% 569mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	133% 4517mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	72% 39.7μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	32% 483mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	42.3% 1566g	0.11% 4.05g	3700g per day for Men 19-50 years

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

• Boiled and Drained Red Cabbage has 3.4 times more Vitamin B2, 2.7 times more Vitamin B5, 3.4 times more Vitamin B6, 2.1 times more Vitamin B9, 494.8 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 14.6 times more Vitamin E than Boiled and Drained Red Cabbage.
• Both Boiled and Drained Red Cabbage and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
• Both Boiled and Drained Red Cabbage as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Red Cabbage vs Sunflower Seeds:

• Boiled and Drained Red Cabbage has 10.8 times more Calcium, 2.5 times more Iron, 2.3 times more Manganese, 8.2 times more Potassium, 62.7 times more Sodium and 386.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Copper than Boiled and Drained Red Cabbage.
• Both Boiled and Drained Red Cabbage and Dried Sunflower Seed Kernels have similar amounts of Magnesium, Phosphorus, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Red Cabbage has 8.1 times more Omega 3, 7 times more Carbohydrate, 25.5 times more Sugars, 6.1 times more Fiber and 1.5 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 28.4 times more Fat, 20.1 times more Saturated Fat and 60.2 times more Omega 6 than Boiled and Drained Red Cabbage.
• Both Boiled and Drained Red Cabbage and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Red Cabbage as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.