Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Cabbage

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Cabbage: 2000g

Oil Roasted Sunflower Seeds have 23.7 times more energy per 100g than Cabbage. It has very high energy density when compared to other foods. Raw Cabbage having very low energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Cabbage?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cabbage	18%	3%	79%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cabbage	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	0% 0g	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	89.2% 116g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	88.3% 64g	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	40% 29g	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	% 33.4g	g per day for Men 19-50 years
Sucrose	% 2g	% 1.6g	g per day for Men 19-50 years
Fiber	23.6% 8.95g	132% 50g	38g per day for Men 19-50 years
Protein	30.3% 17g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	29.3% 4.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	85% 4.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	191% 2.48mg	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	215% 860μg	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	813% 732mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	1267% 1520μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cabbage	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	42.2% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	118% 9.4mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	139% 3.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	308% 139μg	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	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	50% 1844g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Cabbage Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Cabbage?

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

• 500 calories of Oil Roasted Sunflower Seeds have 1.4 times more Vitamin B5 and 10.2 times more Vitamin E than Cabbage.
• While 500 kcal of Raw Cabbage contain more Vitamin A, 4.5 times more Vitamin B1, 3.4 times more Vitamin B2, 1.3 times more Vitamin B3, 3.7 times more Vitamin B6, 4.4 times more Vitamin B9, 787.9 times more Vitamin C and 580.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Oil Roasted Sunflower Seeds have 4 times more Copper, 1.8 times more Phosphorus, 11 times more Selenium and 1.2 times more Zinc than Cabbage.
• While 500 kcal of Raw Cabbage contain 10.9 times more Calcium, 2.6 times more Iron, 2.2 times more Magnesium, 1.8 times more Manganese, 8.3 times more Potassium, 142.1 times more Sodium and 1417.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• 500 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Sunflower Seeds have 21.7 times more Fat, 8.8 times more Saturated Fat and 85 times more Omega 6 than Cabbage.
• While 500 kcal of Raw Cabbage contain 6 times more Carbohydrate, 24.4 times more Sugars, more Fructose, 5.6 times more Fiber and 1.5 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cabbage offer comparable quantities of Energy per 500 calories.
• 500 calories of Cabbage provide inadequate amounts of Omega 6
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Cabbage provide inadequate amounts of Omega 3 in 500 calories.