Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Garlic bread, frozen

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Garlic bread, frozen: 85.7g

Roasted Sunflower Seeds have 1.7 times more energy per 100g than Garlic bread, frozen. It has very high energy density when compared to other foods. Garlic bread, frozen having high energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Garlic bread, frozen?

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Garlic bread, frozen	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	14.7% 14.2g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	14% 4.53g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	27% 4.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	27.5% 35.8g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	4.36% 3.16g	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	0.73% 0.53g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15% 5.72g	5.64% 2.14g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	12.8% 7.17g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Garlic bread, frozen	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.24% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	22% 3.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	5.47% 0.071mg	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	30.5% 122μg	40% 159μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.86% 0.069μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	0.19% 0.17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.3% 7.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	89.7% 13.5mg	6.74% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Garlic bread, frozen	Recommended Dietary Allowance
Calcium	3.6% 36mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	10.3% 0.093mg	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	24.5% 1.96mg	32.7% 2.6mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	4.7% 19.7mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	16.4% 0.38mg	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	85% 595mg	10.7% 74.6mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	2.6% 88.3mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	26% 14.2μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	31% 466mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.74% 27.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Garlic bread, frozen:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.4 times more Vitamin B5, 5.8 times more Vitamin B6 and 13.3 times more Vitamin E than Garlic bread, frozen.
• While Garlic bread, frozen contains 7.2 times more Vitamin B1, 1.3 times more Vitamin B9 and 18.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Garlic bread, frozen have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Garlic bread, frozen have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Garlic bread, frozen:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Calcium, 10.2 times more Copper, 3.4 times more Magnesium, 2.9 times more Manganese, 8 times more Phosphorus, 5 times more Potassium, 2.9 times more Selenium and 3.7 times more Zinc than Garlic bread, frozen.
• While Garlic bread, frozen contains 1.3 times more Iron and 301.5 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Fat, 3.7 times more Omega 6, 2.7 times more Fiber and 1.4 times more Protein than Garlic bread, frozen.
• While Garlic bread, frozen contains 1.7 times more Saturated Fat, 2.9 times more Carbohydrate and 2.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Garlic bread, frozen have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Garlic bread, frozen have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.