Comparing Nutrients in 7 ounces Pickled Cabbage, Japanese Style VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Pickled Cabbage, Japanese Style	21%	3%	76%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Pickled Cabbage, Japanese Style	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.66% 11.3g	54.7% 71g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	NA	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	16% 6.15g	27% 10.3g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Pickled Cabbage, Japanese Style	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	2% 18μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	527% 6.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.23% 0.36mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	262% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	115% 1.5mg	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	21% 83.3μg	110% 441μg	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	1.54% 1.4mg	2.87% 2.58mg	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	1.6% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	208% 250μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Cabbage, Japanese Style	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	9.53% 95mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	5.5% 0.05mg	378% 3.4mg	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	12% 0.97mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	170% 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	12% 85.3mg	195% 1367mg	700mg per day for Men 19-50 years
Potassium	49.8% 1693mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	210% 115μg	55μg per day for Men 19-50 years
Sodium	36.6% 550mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Pickled Cabbage, Japanese Style VS Sunflower Seed Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Pickled Cabbage, Japanese Style versus 7 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pickled Cabbage, Japanese Style vs Sunflower Seed Flour:

• 7 oz of Partially Defatted Sunflower Seed Flour contain more Vitamin B1, 6.7 times more Vitamin B2, 40.6 times more Vitamin B3, 32.7 times more Vitamin B5, 7.5 times more Vitamin B6 and 5.3 times more Vitamin B9 than Pickled Fresh Japanese Style Cabbage.
• 7 ounces of Pickled Cabbage, Japanese Style have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Pickled Fresh Japanese Style Cabbage as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pickled Cabbage, Japanese Style vs Sunflower Seed Flour:

• 7 ounces of Pickled Cabbage, Japanese Style have 12.7 times more Potassium, 92.3 times more Sodium and 12.2 times more Water than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 2.4 times more Calcium, 68.5 times more Copper, 13.5 times more Iron, 28.8 times more Magnesium, 8.3 times more Manganese, 16 times more Phosphorus, 58.2 times more Selenium and 24.8 times more Zinc than Pickled Fresh Japanese Style Cabbage.
• 7 ounces of Pickled Cabbage, Japanese Style lack sufficient amounts of Selenium and Zinc
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Partially Defatted Sunflower Seed Flour contain 10.9 times more Energy, 45.7 times more Omega 6, 6.3 times more Carbohydrate, 1.7 times more Fiber and 30 times more Protein than Pickled Fresh Japanese Style Cabbage.
• 7 ounces of Pickled Cabbage, Japanese Style provide inadequate amounts of Energy and Omega 6
• Both Pickled Fresh Japanese Style Cabbage as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in seven ounces.