Comparing Nutrients in 500 calories Garlic Powder VS Sunflower Seeds

Weight per 500 calories

• Garlic Powder: 151g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.8 times more energy per unit of mass than Garlic Powder Spices, which is very high in comparison to other foods. Garlic Powder having high energy density.

Which food has more nutrients per 500 calories - Garlic Powder or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Garlic Powder	18%	2%	80%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Garlic Powder	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.14% 1.1g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.5% 110g	13% 17g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	3.1% 2.24g	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	0.65% 0.47g	NA	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 3.1g	% 2.14g	g per day for Men 19-50 years
Fiber	35.8% 13.6g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	44.6% 25g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Garlic Powder	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.8% 0.66mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.5% 1.2mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	88.6% 1.15mg	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	17.7% 71μg	48.6% 194μg	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	2% 1.8mg	1.33% 1.2mg	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	6.75% 1mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic Powder	Sunflower Seeds	Recommended Dietary Allowance
Calcium	12% 119mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	89.5% 0.81mg	171% 1.54mg	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	107% 8.53mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	64.3% 1.48mg	72.6% 1.67mg	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	89.3% 625mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	53% 1802mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	65.6% 36μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	6.04% 91mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.26% 9.74g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Garlic Powder vs Sunflower Seeds:

• Garlic Powder Spices have 2.2 times more Vitamin B6 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 5.9 times more Vitamin B3, 2.7 times more Vitamin B9 and 29.8 times more Vitamin E than Garlic Powder Spices.
• Both Garlic Powder Spices and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 500 kcal.
• Both Garlic Powder Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Garlic Powder vs Sunflower Seeds:

• Garlic Powder Spices have 1.8 times more Calcium, 1.9 times more Iron, 3.3 times more Potassium and 11.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Copper, 2.4 times more Magnesium and 1.3 times more Selenium than Garlic Powder Spices.
• Both Garlic Powder Spices and Dried Sunflower Seed Kernels have similar amounts of Manganese, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Garlic Powder Spices have 6.4 times more Carbohydrate, 1.6 times more Sugars, 1.8 times more Fiber and 1.4 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 40 times more Fat, 10.1 times more Saturated Fat and 91.4 times more Omega 6 than Garlic Powder Spices.
• Both Garlic Powder Spices and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Garlic Powder Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.