Comparing Nutrients in 500 calories Sunflower Seed Flour VS Boiled Chinese Cabbage

Weight per 500 calories

• Sunflower Seed Flour: 153g
• Boiled Chinese Cabbage: 4167g

Sunflower Seed Flour has 27.2 times more energy per 100g than Boiled Chinese Cabbage. It has high energy density when compared to other foods. Boiled and Drained Chinese Cabbage having very low energy density.

Discover which food has more nutrients per 500 calories - Sunflower Seed Flour or Boiled Chinese Cabbage?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Boiled Chinese Cabbage	42%	10%	48%

Macro Nutrients

	Sunflower Seed Flour	Boiled Chinese Cabbage	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	6.87% 6.67g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	2.73% 0.88g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	7.83% 1.33g	7.6% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	57% 74g	130g per day for Men 19-50 years
Sugars	NA	47.7% 34.6g	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	21% 7.98g	110% 41.7g	38g per day for Men 19-50 years
Protein	132% 73.7g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Boiled Chinese Cabbage	Recommended Dietary Allowance
Vitamin A	0.34% 3.07μg	981% 8833μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	407% 4.9mg	111% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	202% 2.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	111% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	532% 6.9mg	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	85% 340μg	427% 1708μg	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	2.2% 2mg	1204% 1083mg	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	25% 3.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1181% 1417μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Boiled Chinese Cabbage	Recommended Dietary Allowance
Calcium	17.5% 175mg	388% 3875mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	88% 0.79mg	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	127% 10mg	542% 43.3mg	8mg per day for Men 19-50 years
Magnesium	126% 531mg	109% 458mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	261% 6mg	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	151% 1057mg	173% 1208mg	700mg per day for Men 19-50 years
Potassium	3.02% 103mg	455% 15458mg	3400mg per day for Men 19-50 years
Selenium	162% 89.3μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.6mg	94% 1417mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	108% 3981g	3700g per day for Men 19-50 years

Sunflower Seed Flour VS Boiled Chinese Cabbage Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sunflower Seed Flour or Boiled Chinese Cabbage?

Lets compare vitamin content per 500 calories of Sunflower Seed Flour vs Boiled Chinese Cabbage:

• 500 calories of Sunflower Seed Flour have 3.7 times more Vitamin B1 and 3.1 times more Vitamin B5 than Boiled Chinese Cabbage.
• While 500 kcal of Boiled and Drained Chinese Cabbage contain 2879.7 times more Vitamin A, 6.4 times more Vitamin B2, 1.6 times more Vitamin B3, 6 times more Vitamin B6, 5 times more Vitamin B9 and 543.3 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• 500 calories of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Partially Defatted Sunflower Seed Flour as well as Boiled and Drained Chinese Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sunflower Seed Flour vs Boiled Chinese Cabbage:

• 500 calories of Sunflower Seed Flour have 3.3 times more Copper and 5.4 times more Selenium than Boiled Chinese Cabbage.
• While 500 kcal of Boiled and Drained Chinese Cabbage contain 22.2 times more Calcium, 4.3 times more Iron, 2 times more Manganese, 150.4 times more Potassium, 307.9 times more Sodium and 347.5 times more Water than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Boiled Chinese Cabbage contain similar levels of Magnesium, Phosphorus and Zinc per 500 calories.
• 500 calories of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained Chinese Cabbage contain 556.9 times more Omega 3, 1.3 times more Carbohydrate and 5.2 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Boiled Chinese Cabbage offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Sunflower Seed Flour provide inadequate amounts of Omega 3
• Both Partially Defatted Sunflower Seed Flour as well as Boiled and Drained Chinese Cabbage provide inadequate amounts of Omega 6 in 500 calories.