Comparing Nutrients in 1 pound 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	97% 2808kcal	54.7% 1588kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	77.7% 75.3g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	75% 24g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	144% 24.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	146% 189g	130g per day for Men 19-50 years
Sugars	NA	23% 16.7g	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	3.88% 2.8g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	137% 52g	30% 11.3g	38g per day for Men 19-50 years
Protein	139% 78g	67.7% 38g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Garlic bread, frozen	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	64.2% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	29% 0.38mg	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	270% 1080μg	211% 844μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	1% 0.91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.8% 41IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	35.7% 5.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	112% 134μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Garlic bread, frozen	Recommended Dietary Allowance
Calcium	26% 259mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	54.4% 0.49mg	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	386% 31mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	87% 2mg	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	750% 5253mg	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	NA	137% 75.3μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	165% 2468mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	3.9% 144g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound 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 lb of Garlic bread, frozen contains 181.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound.