Comparing Nutrients in 1 kilogram 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	121% 3500kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	171% 166g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	165% 53g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	317% 54g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	321% 417g	154% 200g	130g per day for Men 19-50 years
Sugars	51% 37g	36% 26g	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	8.55% 6.2g	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	% 4.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 25g	g per day for Men 19-50 years
Fiber	65.8% 25g	226% 86g	38g per day for Men 19-50 years
Protein	149% 83.6g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	385% 4.62mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.84mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	259% 41.4mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	1035% 13.5mg	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	465% 1860μg	568% 2270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33.3% 0.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	15% 90IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	78.7% 12mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	246% 295μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	Sunflower Seeds	Recommended Dietary Allowance
Calcium	27% 270mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	2000% 18mg	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	381% 30.5mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	848% 19.5mg	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	124% 870mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	30.3% 1030mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	302% 166μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	363% 5440mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	79% 8.7mg	455% 50mg	11mg per day for Men 19-50 years
Water	8.6% 318g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.
• Both Garlic bread, frozen as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.