Comparing Nutrients in 100 grams Boiled Cabbage VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Cabbage	18%	2%	80%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Cabbage	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	0.79% 23kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	0.062% 0.06g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	17.6% 23g	130g per day for Men 19-50 years
Sugars	3.85% 2.8g	4.3% 3.1g	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	1.6% 1.16g	0% 0g	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	% 1.62g	% 0.74g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.37g	g per day for Men 19-50 years
Fiber	5% 1.9g	28% 10.6g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Cabbage	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.1% 0.061mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.55% 0.25mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.48% 0.17mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	61% 0.79mg	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	7.5% 30μg	58.5% 234μg	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	41.7% 37.5mg	1.22% 1.1mg	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	0.93% 0.14mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cabbage	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.8% 48mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	200% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 1μg	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	2.13% 0.17mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	8.9% 0.21mg	90% 2.08mg	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	4.7% 33mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.042% 1.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cabbage VS Oil Roasted Sunflower Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Cabbage versus 100 g of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Cabbage vs Oil Roasted Sunflower Seeds:

• 100 grams of Boiled Cabbage have 34.1 times more Vitamin C and 35.1 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 100 g of Oil Roasted Sunflower Seed Kernels contain 5.2 times more Vitamin B1, 7.4 times more Vitamin B2, 16.7 times more Vitamin B3, 39.9 times more Vitamin B5, 7.1 times more Vitamin B6, 7.8 times more Vitamin B9 and 259.5 times more Vitamin E than Boiled and Drained Cabbage.
• 100 grams of Boiled Cabbage have insufficient amounts of Vitamin B3 and Vitamin E
• 100 grams of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Boiled and Drained Cabbage as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Cabbage vs Oil Roasted Sunflower Seeds:

• 100 grams of Boiled Cabbage have 60.1 times more Water than Oil Roasted Sunflower Seeds.
• While 100 g of Oil Roasted Sunflower Seed Kernels contain 1.8 times more Calcium, 106.1 times more Copper, 25.2 times more Iron, 8.5 times more Magnesium, 10.1 times more Manganese, 34.5 times more Phosphorus, 2.5 times more Potassium, 130.3 times more Selenium and 26.1 times more Zinc than Boiled and Drained Cabbage.
• 100 grams of Boiled Cabbage lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Oil Roasted Sunflower Seed Kernels contain 25.7 times more Energy, 855 times more Fat, more Saturated Fat, 5.8 times more Omega 3, 3800.9 times more Omega 6, 4.2 times more Carbohydrate, 5.6 times more Fiber and 15.8 times more Protein than Boiled and Drained Cabbage.
• Both Boiled Cabbage and Oil Roasted Sunflower Seeds offer comparable quantities of Sugars per 100 grams.
• 100 grams of Boiled Cabbage provide inadequate amounts of Energy, Omega 3 and Omega 6