Comparing Nutrients in 14 ounces Garlic bread, frozen VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Garlic bread, frozen	10%	43%	47%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Garlic bread, frozen	Sunflower Seeds	Recommended Dietary Allowance
Energy	48% 1389kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	68% 66g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	65.5% 21g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	126% 21.4g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 166g	61% 79.4g	130g per day for Men 19-50 years
Sugars	20.2% 14.6g	14.3% 10.4g	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	3.4% 2.46g	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	% 1.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 9.92g	g per day for Men 19-50 years
Fiber	26% 9.92g	90% 34g	38g per day for Men 19-50 years
Protein	59.3% 33g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	153% 1.83mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	411% 5.34mg	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	185% 738μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13.2% 0.32μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.95% 35.7IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.2% 4.7mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.7% 107mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	794% 7.14mg	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	151% 12mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	336% 7.74mg	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	49.3% 345mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	12% 409mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	144% 2159mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	31.4% 3.45mg	180% 20mg	11mg per day for Men 19-50 years
Water	3.4% 126g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Garlic bread, frozen vs Sunflower Seeds:

• Garlic bread, frozen has 4.3 times more Vitamin A, more Vitamin B12, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.2 times more Vitamin B1, 1.9 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B5, 16.2 times more Vitamin B6, 7 times more Vitamin C and 29.8 times more Vitamin E than Garlic bread, frozen.
• Both Garlic bread, frozen and Dried Sunflower Seed Kernels have similar amounts of Vitamin B9 per 14 oz.

Comparing minerals per 14 ounces for Garlic bread, frozen vs Sunflower Seeds:

• Garlic bread, frozen has 60.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Calcium, 16.7 times more Copper, 1.7 times more Iron, 14.1 times more Magnesium, 4.4 times more Manganese, 7.6 times more Phosphorus, 6.3 times more Potassium, 3.2 times more Selenium and 5.7 times more Zinc than Garlic bread, frozen.

Comparison of macro-nutrients per 14 ounces:

• Garlic bread, frozen has 2.1 times more Carbohydrate and 1.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 3.1 times more Fat, 1.6 times more Omega 3, 4.3 times more Omega 6, 3.4 times more Fiber and 2.5 times more Protein than Garlic bread, frozen.
• Both Garlic bread, frozen and Dried Sunflower Seed Kernels have similar amounts of Saturated Fat per 14 oz.
• Both Garlic bread, frozen as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.