Comparing Nutrients in 1 kilogram GarlicVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Garlic

16%

81%

Oil Roasted Sunflower Seeds

13%

73%

14%

1 kg ▼

Macro Nutrients

Garlicvs Oil Roasted Sunflower Seeds

51.4%1490kcal

Energy

204%5920kcal

1490 kcalvs5920 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.15%5g

Fat

529%513g

5 gvs513 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.8%0.89g

Saturated Fat

221%70.7g

0.89 gvs70.7 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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12.5%0.2g

Omega 3

50.6%0.81g

0.2 gvs0.81 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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13.5%2.3g

Omega 6

2012%342g

2.3 gvs342 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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254%331g

Carbohydrate

176%229g

331 gvs229 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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13.8%10g

Sugars

43%31g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

10 gvs31 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%7.4g

NA gvs7.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%23.7g

NA gvs23.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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55.3%21g

Fiber

279%106g

21 gvs106 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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114%63.6g

Protein

358%201g

63.6 gvs201 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Garlicvs Oil Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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167%2mg

Vitamin B1

267%3.2mg

Thiamine

2 mgvs3.2 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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84.6%1.1mg

Vitamin B2

215%2.8mg

Riboflavin

1.1 mgvs2.8 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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43.8%7mg

Vitamin B3

258%41.3mg

Niacin, nicotinic acid, niacinamide

7 mgvs41.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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119%5.96mg

Vitamin B5

1388%69.4mg

Pantothenic acid

5.96 mgvs69.4 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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950%12.4mg

Vitamin B6

609%7.9mg

Pyridoxine

12.4 mgvs7.9 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.5%30μg

Vitamin B9

585%2340μg

Folates and Folic Acid

30 μgvs2340 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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347%312mg

Vitamin C

12.2%11mg

Ascorbic acid

312 mgvs11 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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5.33%0.8mg

Vitamin E

2422%363mg

Tocopherols and Tocotrienols

0.8 mgvs363 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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14%17μg

Vitamin K

26%31μg

Phytomenadione or phylloquinone

17 μgvs31 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Garlicvs Oil Roasted Sunflower Seeds

181%1810mg

Calcium

87%870mg

1810 mgvs870 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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332%3mg

Copper

2004%18mg

3 mgvs18 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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213%17mg

Iron

535%42.8mg

17 mgvs42.8 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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59.5%250mg

Magnesium

302%1270mg

250 mgvs1270 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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727%16.7mg

Manganese

904%21mg

16.7 mgvs21 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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219%1530mg

Phosphorus

1627%11390mg

1530 mgvs11390 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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118%4010mg

Potassium

142%4830mg

4010 mgvs4830 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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258%142μg

Selenium

1422%782μg

142 μgvs782 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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11.3%170mg

Sodium

2%30mg

170 mgvs30 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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105%11.6mg

Zinc

474%52mg

11.6 mgvs52 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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16%586g

Water

0.42%15.4g

586 gvs15.4 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Garlic vs Oil Roasted Sunflower Seeds:

Raw Garlic has 1.6 times more Vitamin B6 and 28.4 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 2.5 times more Vitamin B2, 5.9 times more Vitamin B3, 11.6 times more Vitamin B5, 78 times more Vitamin B9, 454.1 times more Vitamin E and 1.8 times more Vitamin K than Raw Garlic.
Both Raw Garlic as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Garlic vs Oil Roasted Sunflower Seeds:

Raw Garlic has 2.1 times more Calcium, 5.7 times more Sodium and 38 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 6 times more Copper, 2.5 times more Iron, 5.1 times more Magnesium, 7.4 times more Phosphorus, 5.5 times more Selenium and 4.5 times more Zinc than Raw Garlic.
Both Raw Garlic and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Garlic has 1.4 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 4 times more Energy, 102.6 times more Fat, 79.4 times more Saturated Fat, 4.1 times more Omega 3, 149.4 times more Omega 6, 3.1 times more Sugars, 5 times more Fiber and 3.2 times more Protein than Raw Garlic.
Both Raw Garlic as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

GarlicVS Ginger RootOil Roasted Sunflower SeedsVS Ginger RootGarlicVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 1 kilogram GarlicVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: