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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Garlic bread, frozen	10%	43%	47%

Macro Nutrients

	Toasted Sunflower Seeds	Garlic bread, frozen	Recommended Dietary Allowance
Energy	213% 6190kcal	121% 3500kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	171% 166g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	165% 53g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	317% 54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	321% 417g	130g per day for Men 19-50 years
Sugars	NA	51% 37g	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	NA	8.55% 6.2g	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	NA	% 4.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	303% 115g	65.8% 25g	38g per day for Men 19-50 years
Protein	307% 172g	149% 83.6g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Garlic bread, frozen	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	385% 4.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	142% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	259% 41.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	132% 6.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	64% 0.83mg	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	595% 2380μg	465% 1860μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33.3% 0.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	2.22% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	15% 90IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	78.7% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	246% 295μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Garlic bread, frozen	Recommended Dietary Allowance
Calcium	57% 570mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	120% 1.08mg	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	851% 68mg	381% 30.5mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	192% 4.4mg	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	1654% 11580mg	124% 870mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	30.3% 1030mg	3400mg per day for Men 19-50 years
Selenium	NA	302% 166μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	363% 5440mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	79% 8.7mg	11mg per day for Men 19-50 years
Water	0.27% 10g	8.6% 318g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Garlic bread, frozen per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Garlic bread, frozen to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Toasted Sunflower Seeds has 1.5 times more Vitamin B2, 10.7 times more Vitamin B5, 9.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Garlic bread, frozen.
• While 1 kg of Garlic bread, frozen contains 1.4 times more Vitamin B1 and more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Garlic bread, frozen provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Toasted Sunflower Seed Kernels no Salt as well as Garlic bread, frozen have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Toasted Sunflower Seeds has 2.1 times more Calcium, 17 times more Copper, 2.2 times more Iron, 5.6 times more Magnesium, 4.8 times more Manganese, 13.3 times more Phosphorus, 4.8 times more Potassium and 6.1 times more Zinc than Garlic bread, frozen.
• While 1 kg of Garlic bread, frozen contains 181.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.8 times more Energy, 3.4 times more Fat, 2.1 times more Omega 3, 6.9 times more Omega 6, 4.6 times more Fiber and 2.1 times more Protein than Garlic bread, frozen.
• While 1 kg of Garlic bread, frozen contains 2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Garlic bread, frozen offer comparable quantities of Saturated Fat per one kilogram.