Nutrient Comparison: Garlic VS Oil Roasted Sunflower Seeds per 14 oz
Compare the macro and micronutrient content in 14 oz of Garlic versus 14 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Garlic vs Oil Roasted Sunflower Seeds:
- 14 ounces of Garlic have 1.6 times more Vitamin B6 and 28.4 times more Vitamin C than Oil Roasted Sunflower Seeds.
- While 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 2.5 times more Vitamin B2, 5.9 times more Vitamin B3, 11.6 times more Vitamin B5, 78 times more Vitamin B9, 454.1 times more Vitamin E and 1.8 times more Vitamin K than Raw Garlic.
- 14 ounces of Garlic have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K
- 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
- Both Raw Garlic as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Garlic vs Oil Roasted Sunflower Seeds:
- 14 ounces of Garlic have 2.1 times more Calcium than Oil Roasted Sunflower Seeds.
- While 14 oz of Oil Roasted Sunflower Seed Kernels contain 6 times more Copper, 2.5 times more Iron, 5.1 times more Magnesium, 7.4 times more Phosphorus, 5.5 times more Selenium and 4.5 times more Zinc than Raw Garlic.
- Both Garlic and Oil Roasted Sunflower Seeds contain similar levels of Manganese and Potassium per 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Garlic have 1.4 times more Carbohydrate than Oil Roasted Sunflower Seeds.
- While 14 oz of Oil Roasted Sunflower Seed Kernels contain 4 times more Energy, 102.6 times more Fat, 79.4 times more Saturated Fat, 4.1 times more Omega 3, 149.4 times more Omega 6, 3.1 times more Sugars, 5 times more Fiber and 3.2 times more Protein than Raw Garlic.
- 14 ounces of Garlic provide inadequate amounts of Omega 3 and Omega 6