Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Boiled Chinese Cabbage with Salt

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Boiled Chinese Cabbage with Salt: 4167g

Roasted Sunflower Seeds have 48.5 times more energy per 100g than Boiled Chinese Cabbage with Salt. It has very high energy density when compared to other foods. Boiled and Drained Chinese Cabbage with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Boiled Chinese Cabbage with Salt?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Boiled Chinese Cabbage with Salt	42%	10%	48%

Macro Nutrients

	Roasted Sunflower Seeds	Boiled Chinese Cabbage with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	6.87% 6.67g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	2.73% 0.88g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	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	16% 20.7g	57% 74g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	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	25% 9.54g	110% 41.7g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Boiled Chinese Cabbage with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	981% 8833μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	111% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	202% 2.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	111% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	51% 204μg	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	1.34% 1.2mg	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	149% 22.4mg	25% 3.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	1181% 1417μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Boiled Chinese Cabbage with Salt	Recommended Dietary Allowance
Calcium	6% 60mg	388% 3875mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	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	41% 3.26mg	542% 43.3mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	109% 458mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	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	142% 992mg	173% 1208mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	455% 15458mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	750% 11250mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	108% 3981g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Boiled Chinese Cabbage With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Boiled Chinese Cabbage with Salt?

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Boiled Chinese Cabbage with Salt:

• 500 calories of Roasted Sunflower Seeds have 1.8 times more Vitamin B5 and 6 times more Vitamin E than Boiled Chinese Cabbage with Salt.
• While 500 kcal of Boiled and Drained Chinese Cabbage with Salt contain more Vitamin A, 14.6 times more Vitamin B1, 12.4 times more Vitamin B2, 2.9 times more Vitamin B3, 10 times more Vitamin B6, 8.4 times more Vitamin B9, 900.7 times more Vitamin C and 610.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin C and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Chinese Cabbage with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Boiled Chinese Cabbage with Salt:

• 500 calories of Roasted Sunflower Seeds have 2 times more Copper and 4.1 times more Selenium than Boiled Chinese Cabbage with Salt.
• While 500 kcal of Boiled and Drained Chinese Cabbage with Salt contain 64.4 times more Calcium, 13.3 times more Iron, 4.1 times more Magnesium, 3.3 times more Manganese, 21.2 times more Potassium, 4365 times more Sodium, 1.6 times more Zinc and 3861.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Boiled Chinese Cabbage with Salt contain similar levels of Phosphorus per 500 calories.
• 500 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 6.4 times more Fat, 5.1 times more Saturated Fat and 21.8 times more Omega 6 than Boiled Chinese Cabbage with Salt.
• While 500 kcal of Boiled and Drained Chinese Cabbage with Salt contain 28.8 times more Omega 3, 3.6 times more Carbohydrate, 14.7 times more Sugars, 4.4 times more Fiber and 3.9 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Boiled Chinese Cabbage with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 500 calories of Boiled Chinese Cabbage with Salt provide inadequate amounts of Omega 6