Comparing Nutrients in 1 kilogram Garlic bread, frozen VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Garlic bread, frozen	10%	43%	47%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Garlic bread, frozen	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	121% 3500kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	171% 166g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	165% 53g	163% 52g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	317% 54g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	321% 417g	185% 241g	130g per day for Men 19-50 years
Sugars	51% 37g	37.7% 27.3g	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	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	292% 111g	38g per day for Men 19-50 years
Protein	149% 83.6g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	385% 4.62mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.84mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	259% 41.4mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	618% 8.04mg	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	593% 2370μg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	246% 295μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	27% 270mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	2033% 18.3mg	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	475% 38mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	917% 21mg	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	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	30.3% 1030mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	302% 166μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	363% 5440mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	79% 8.7mg	481% 53mg	11mg per day for Men 19-50 years
Water	8.6% 318g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Garlic bread, frozen vs Roasted Sunflower Seeds:

• Garlic bread, frozen has more Vitamin A, 4.4 times more Vitamin B1, more Vitamin B12, more Vitamin D and 10.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 10.7 times more Vitamin B5, 9.7 times more Vitamin B6, 1.3 times more Vitamin B9, 7 times more Vitamin C and 22.1 times more Vitamin E than Garlic bread, frozen.

Comparing minerals per 1 kilogram for Garlic bread, frozen vs Roasted Sunflower Seeds:

• Garlic bread, frozen has 181.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.6 times more Calcium, 16.9 times more Copper, 5.6 times more Magnesium, 4.8 times more Manganese, 13.3 times more Phosphorus, 8.3 times more Potassium, 4.8 times more Selenium and 6.1 times more Zinc than Garlic bread, frozen.
• Both Garlic bread, frozen and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Garlic bread, frozen has 1.7 times more Carbohydrate and 1.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 3 times more Fat, 1.8 times more Omega 3, 6.1 times more Omega 6, 4.4 times more Fiber and 2.3 times more Protein than Garlic bread, frozen.
• Both Garlic bread, frozen and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Saturated Fat per 1 kg.
• Both Garlic bread, frozen as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.