Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Salted Mustard Cabbage

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Salted Mustard Cabbage: 1786g

Roasted Sunflower Seeds have 20.8 times more energy per 100g than Salted Mustard Cabbage. It has very high energy density when compared to other foods. Salted Mustard Cabbage having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Salted Mustard Cabbage	16%	3%	81%

Macro Nutrients

	Roasted Sunflower Seeds	Salted Mustard Cabbage	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	2% 0.34g	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	77.3% 101g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	34.5% 25g	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	146% 55.4g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Salted Mustard Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	97% 875μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	80.4% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	66.4% 3.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	412% 5.36mg	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	321% 1286μg	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	0% 0mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	1720% 2064μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Salted Mustard Cabbage	Recommended Dietary Allowance
Calcium	6% 60mg	120% 1196mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	67.5% 0.61mg	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	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	63.8% 268mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	169% 3.9mg	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	69% 482mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	129% 4393mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	854% 12804mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	44.4% 1645g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Vitamin B5 and 62.8 times more Vitamin E than Salted Mustard Cabbage.
• While Salted Mustard Cabbage contains more Vitamin A, 7.8 times more Vitamin B1, 7.6 times more Vitamin B2, 2.1 times more Vitamin B3, 7.8 times more Vitamin B6, 6.3 times more Vitamin B9 and 889.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Salted Mustard Cabbage have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.6 times more Copper, 2.1 times more Phosphorus and 4.2 times more Selenium than Salted Mustard Cabbage.
• While Salted Mustard Cabbage contains 19.9 times more Calcium, 3.8 times more Iron, 2.4 times more Magnesium, 2.1 times more Manganese, 6 times more Potassium, 4967.8 times more Sodium and 1595.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Salted Mustard Cabbage have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 24 times more Fat, 19.3 times more Saturated Fat and 83 times more Omega 6 than Salted Mustard Cabbage.
• While Salted Mustard Cabbage contains 7.8 times more Omega 3, 4.9 times more Carbohydrate, 10.7 times more Sugars and 5.8 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Salted Mustard Cabbage have similar amounts of Energy and Protein per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Salted Mustard Cabbage have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.