Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Savoy Cabbage

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Savoy Cabbage: 1852g

Roasted Sunflower Seeds have 21.6 times more energy per 100g than Savoy Cabbage. It has very high energy density when compared to other foods. Raw Savoy Cabbage having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Savoy Cabbage	24%	3%	73%

Macro Nutrients

	Roasted Sunflower Seeds	Savoy Cabbage	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	32.4% 0.52g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	2.3% 0.39g	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	87% 113g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	58% 42g	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	151% 57.4g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Savoy Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	103% 926μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	34.7% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	69.3% 3.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	271% 3.5mg	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	370% 1481μg	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	638% 574mg	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	21% 3.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	1062% 1274μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Savoy Cabbage	Recommended Dietary Allowance
Calcium	6% 60mg	65% 648mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	128% 1.15mg	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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	123% 519mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	145% 3.33mg	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	111% 778mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	125% 4259mg	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	34.6% 519mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	45.5% 1685g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Vitamin B5 and 7.1 times more Vitamin E than Raw Savoy Cabbage.
• While Raw Savoy Cabbage contains more Vitamin A, 14.2 times more Vitamin B1, 2.6 times more Vitamin B2, 5.1 times more Vitamin B6, 7.3 times more Vitamin B9, 477.3 times more Vitamin C and 549.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Savoy Cabbage have similar amounts of Vitamin B3 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Savoy Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Copper, 1.3 times more Phosphorus and 4.1 times more Selenium than Raw Savoy Cabbage.
• While Raw Savoy Cabbage contains 10.8 times more Calcium, 2.3 times more Iron, 4.7 times more Magnesium, 1.8 times more Manganese, 5.8 times more Potassium, 201.2 times more Sodium and 1634.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Savoy Cabbage have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 23.1 times more Fat, 18.6 times more Saturated Fat and 72.4 times more Omega 6 than Raw Savoy Cabbage.
• While Raw Savoy Cabbage contains 8.7 times more Omega 3, 5.5 times more Carbohydrate, 17.9 times more Sugars, 6 times more Fiber and 2.2 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Savoy Cabbage have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Savoy Cabbage have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.