Boiled Cabbage vs Dried Pumpkin and Squash Seed Kernels

Food A

Boiled Cabbage

vegetables

Food B

Dried Pumpkin and Squash Seed Kernels

nuts-seeds

All values per 100g · % RDA for adult male 19–30

Macronutrients
Nutrient A % RDA B % RDA Unit
Energy 23 — 559 — kcal
Protein 1.3
2%
30
54%
g
Total Fat 0.060 — 49 — g
Carbohydrate 5.5
4%
11
8%
g
Water 93 — 5.2 — g
Vitamins
Nutrient A % RDA B % RDA Unit
Vitamin C 38
42%
1.9
2%
mg
Thiamin (B1) 0.061
5%
0.273
23%
mg
Riboflavin (B2) 0.038
3%
0.153
12%
mg
Niacin (B3) 0.248
2%
5.0
31%
mg
Pantothenic Acid (B5) 0.174
3%
0.750
15%
mg
Vitamin B6 0.112
9%
0.143
11%
mg
Folate (DFE) 30
8%
58
14%
mcg
Vitamin B12 0.000
0%
0.000
0%
mcg
Choline 20
4%
63
11%
mg
Vitamin A (RAE) 4.0
0%
1.0
0%
mcg
Vitamin E 0.140
1%
2.2
15%
mg
Vitamin D (D2+D3) 0.000
0%
0.000
0%
mcg
Vitamin K 109
91%
7.3
6%
mcg
Minerals
Nutrient A % RDA B % RDA Unit
Calcium 48
5%
46
5%
mg
Iron 0.170
2%
8.8
110%
mg
Magnesium 15
4%
592
148%
mg
Phosphorus 33
5%
1233
176%
mg
Potassium 196
6%
809
24%
mg
Sodium 8.0 — 7.0 — mg
Zinc 0.200
2%
7.8
71%
mg
Copper 0.017
2%
1.3
149%
mg
Manganese 0.205
9%
4.5
198%
mg
Selenium 0.600
1%
9.4
17%
mcg
Fats
Nutrient A % RDA B % RDA Unit
Saturated Fat 0.000 — 0.064 — g
Monounsaturated Fat 0.019 — 16 — g
Polyunsaturated Fat 0.023 — 21 — g
Cholesterol 0.000 — 0.000 — mg
Carbohydrates & Fiber
Nutrient A % RDA B % RDA Unit
Dietary Fiber 1.9
5%
6.0
16%
g
Lactose 0.000 — 0.000 — g
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