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

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Salted Mustard Cabbage: 1786g

Oil Roasted Sunflower Seeds have 21.1 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 - Oil Roasted Sunflower Seeds or Salted Mustard Cabbage?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Salted Mustard Cabbage	16%	3%	81%

Macro Nutrients

	Oil 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	44.7% 43.3g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	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	15% 19.3g	77.3% 101g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	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	0% 0g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	23.6% 8.95g	146% 55.4g	38g per day for Men 19-50 years
Protein	30.3% 17g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Oil 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	22.5% 0.27mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	80.4% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	66.4% 3.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	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	49.4% 198μg	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	1.03% 0.93mg	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	205% 30.7mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	1720% 2064μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Salted Mustard Cabbage	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	120% 1196mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	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	45% 3.6mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	63.8% 268mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	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	137% 962mg	69% 482mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	129% 4393mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	854% 12804mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	44.4% 1645g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 1.8 times more Vitamin B5 and 85.9 times more Vitamin E than Salted Mustard Cabbage.
• While Salted Mustard Cabbage contains more Vitamin A, 2.6 times more Vitamin B1, 6.8 times more Vitamin B2, 3.7 times more Vitamin B3, 8 times more Vitamin B6, 6.5 times more Vitamin B9 and 788.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds vs Salted Mustard Cabbage:

• Oil Roasted Sunflower Seed Kernels have 2.5 times more Copper, 2 times more Phosphorus and 4.1 times more Selenium than Salted Mustard Cabbage.
• While Salted Mustard Cabbage contains 16.3 times more Calcium, 3.5 times more Iron, 2.5 times more Magnesium, 2.2 times more Manganese, 10.8 times more Potassium, 5053.1 times more Sodium and 1264.5 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Salted Mustard Cabbage have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oil Roasted Sunflower Seed Kernels have 24.3 times more Fat, 25.7 times more Saturated Fat and 85.2 times more Omega 6 than Salted Mustard Cabbage.
• While Salted Mustard Cabbage contains 6.8 times more Omega 3, 5.2 times more Carbohydrate, 9.5 times more Sugars and 6.2 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Salted Mustard Cabbage have similar amounts of Energy and Protein per 500 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Salted Mustard Cabbage have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.