Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Garlic Powder

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Garlic Powder	18%	2%	80%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Garlic Powder	Recommended Dietary Allowance
Energy	20.4% 592kcal	11.4% 331kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	0.75% 0.012g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	56% 72.7g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	3.35% 2.43g	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% 0g	0.43% 0.31g	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	% 0.74g	% 0.07g	g per day for Men 19-50 years
Sucrose	% 2.37g	% 2.05g	g per day for Men 19-50 years
Fiber	28% 10.6g	23.7% 9g	38g per day for Men 19-50 years
Protein	36% 20g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	26.7% 0.32mg	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	4.98% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	127% 1.65mg	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	58.5% 234μg	11.8% 47μg	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	1.22% 1.1mg	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	242% 36.3mg	4.47% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Garlic Powder	Recommended Dietary Allowance
Calcium	8.7% 87mg	7.9% 79mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	59.2% 0.53mg	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	53.5% 4.3mg	70.6% 5.65mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	18.3% 77mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	42.6% 0.98mg	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	163% 1139mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	35% 1193mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	43.5% 24μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	27% 3mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.17% 6.45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Garlic Powder:

• Oil Roasted Sunflower Seed Kernels have 2 times more Vitamin B2, 5.2 times more Vitamin B3, 9.3 times more Vitamin B5, 5 times more Vitamin B9, 54.2 times more Vitamin E and 7.8 times more Vitamin K than Garlic Powder Spices.
• While Garlic Powder Spices contain 1.4 times more Vitamin B1 and 2.1 times more Vitamin B6 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Garlic Powder Spices have similar amounts of Vitamin C per 100 g.
• Both Oil Roasted Sunflower Seed Kernels as well as Garlic Powder Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Garlic Powder:

• Oil Roasted Sunflower Seed Kernels have 3.4 times more Copper, 1.6 times more Magnesium, 2.1 times more Manganese, 2.8 times more Phosphorus, 3.3 times more Selenium and 1.7 times more Zinc than Garlic Powder Spices.
• While Garlic Powder Spices contain 1.3 times more Iron, 2.5 times more Potassium and 20 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Garlic Powder Spices have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels have 1.8 times more Energy, 70.3 times more Fat, 28.4 times more Saturated Fat, 6.8 times more Omega 3, 239.2 times more Omega 6, 1.3 times more Sugars and 1.2 times more Protein than Garlic Powder Spices.
• While Garlic Powder Spices contain 3.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Garlic Powder Spices have similar amounts of Fiber per 100 g.
• Both Oil Roasted Sunflower Seed Kernels as well as Garlic Powder Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.