Comparing Nutrients in 7 ounces 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	42.4% 1228kcal	22.7% 657kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	1.54% 0.49g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	111% 144g	130g per day for Men 19-50 years
Sugars	NA	6.65% 4.82g	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	0.85% 0.62g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 4.07g	g per day for Men 19-50 years
Fiber	60% 23g	47% 18g	38g per day for Men 19-50 years
Protein	61% 34g	58.6% 33g	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	53.7% 0.64mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	9.87% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	29.5% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	252% 3.3mg	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	118% 472μg	23.3% 93μg	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	3.1% 2.78mg	2.65% 2.4mg	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	8.86% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Garlic Powder	Recommended Dietary Allowance
Calcium	11.3% 113mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	118% 1.06mg	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	169% 13.5mg	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	36.4% 153mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	84.5% 1.94mg	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	328% 2298mg	117% 822mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	69.6% 2367mg	3400mg per day for Men 19-50 years
Selenium	NA	86.2% 47.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	54% 5.93mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.35% 12.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Garlic Powder per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Sunflower Seeds versus 7 oz of Garlic Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Garlic Powder:

• 7 ounces of Toasted Sunflower Seeds have 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 7 oz of Garlic Powder Spices contain 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 seven ounces.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Garlic Powder:

• 7 ounces of Toasted Sunflower Seeds have 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 7 oz of Garlic Powder Spices contain 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 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 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 7 oz of Garlic Powder Spices contain 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 seven ounces.
• 7 ounces of Garlic Powder provide inadequate amounts of Omega 3 and Omega 6