Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Garlic bread, frozen

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Garlic bread, frozen: 143g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	24.5% 23.7g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	45.2% 7.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	46% 59.6g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	7.27% 5.27g	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	1.22% 0.89g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	25% 9.54g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Garlic bread, frozen	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.06% 18.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	9.12% 0.12mg	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	51% 204μg	66.4% 266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.76% 0.11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 1.2mg	0.32% 0.29mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.14% 13IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	149% 22.4mg	11.2% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	35% 42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Garlic bread, frozen	Recommended Dietary Allowance
Calcium	6% 60mg	3.86% 38.6mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	17% 0.15mg	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	41% 3.26mg	54.5% 4.36mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	7.82% 33mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	27.4% 0.63mg	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	142% 992mg	17.8% 124mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	4.33% 147mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	43% 23.7μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	52% 777mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	1.23% 45.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 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 500 kcal.