Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Garlic Powder

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Garlic Powder	18%	2%	80%

Macro Nutrients

	Toasted Sunflower Seeds	Garlic Powder	Recommended Dietary Allowance
Energy	97% 2808kcal	51.8% 1501kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	3.8% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	254% 330g	130g per day for Men 19-50 years
Sugars	NA	15.2% 11g	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	1.94% 1.4g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 9.3g	g per day for Men 19-50 years
Fiber	137% 52g	107% 41g	38g per day for Men 19-50 years
Protein	139% 78g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Garlic Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	164% 1.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	67.4% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	577% 7.5mg	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	270% 1080μg	53.3% 213μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	20.3% 3.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Garlic Powder	Recommended Dietary Allowance
Calcium	26% 259mg	36% 358mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	269% 2.4mg	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	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	193% 4.44mg	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	268% 1878mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	159% 5411mg	3400mg per day for Men 19-50 years
Selenium	NA	197% 108μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	18% 272mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	123% 13.6mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.79% 29.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Garlic Powder per 1 lb

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

Lets compare vitamin content per 1 pound of Toasted Sunflower Seeds vs Garlic Powder:

• 1 pound of Toasted Sunflower Seeds has 2 times more Vitamin B2, 5.3 times more Vitamin B3, 9.5 times more Vitamin B5 and 5.1 times more Vitamin B9 than Garlic Powder.
• While 1 lb of Garlic Powder Spices contains 1.3 times more Vitamin B1 and 2.1 times more Vitamin B6 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Garlic Powder Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Toasted Sunflower Seeds vs Garlic Powder:

• 1 pound of Toasted Sunflower Seeds has 3.4 times more Copper, 1.2 times more Iron, 1.7 times more Magnesium, 2.2 times more Manganese, 2.8 times more Phosphorus and 1.8 times more Zinc than Garlic Powder.
• While 1 lb of Garlic Powder Spices contains 1.4 times more Calcium, 2.4 times more Potassium and 20 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 1.9 times more Energy, 77.8 times more Fat, 23.9 times more Saturated Fat, 6.6 times more Omega 3, 261.5 times more Omega 6 and 1.3 times more Fiber than Garlic Powder.
• While 1 lb of Garlic Powder Spices contains 3.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Garlic Powder offer comparable quantities of Protein per one pound.
• 1 pound of Garlic Powder provide inadequate amounts of Omega 3 and Omega 6