Comparing Nutrients in 300 calories Sunflower SeedsVS Garlic bread, frozen

Weight per 300 calories

Sunflower Seeds

51.4g

Garlic bread, frozen

85.7g

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 300 calories - Sunflower Seeds or Garlic bread, frozen?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Garlic bread, frozen

10%

43%

47%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Garlic bread, frozen

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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27.3%26.4g

Fat

14.7%14.2g

26.4 gvs14.2 g

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

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7.15%2.3g

Saturated Fat

14%4.53g

2.3 gvs4.53 g

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

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1.93%0.031g

Omega 3

2.04%0.033g

0.031 gvs0.033 g

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

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69.7%12g

Omega 6

27%4.6g

12 gvs4.6 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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7.9%10.3g

Carbohydrate

27.5%35.8g

10.3 gvs35.8 g

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

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1.86%1.35g

Sugars

4.36%3.16g

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

1.35 gvs3.16 g

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

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Fructose

0.73%0.53g

≤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 gvs0.53 g

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

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Glucose

%0.36g

NA gvs0.36 g

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

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%1.3g

Sucrose

%0g

1.3 gvs0 g

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

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11.6%4.4g

Fiber

5.64%2.14g

4.4 gvs2.14 g

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

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19%10.7g

Protein

12.8%7.17g

10.7 gvs7.17 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Garlic bread, frozen

0.17%1.54μg

Vitamin A

1.24%11μg

RAE, retinol activity equivalents

1.54 μgvs11 μg

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

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63.4%0.76mg

Vitamin B1

33%0.4mg

Thiamine

0.76 mgvs0.4 mg

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

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14%0.18mg

Vitamin B2

12%0.16mg

Riboflavin

0.18 mgvs0.16 mg

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

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26.8%4.3mg

Vitamin B3

22%3.55mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs3.55 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

11.6%0.58mg

Vitamin B5

11.3%0.57mg

Pantothenic acid

0.58 mgvs0.57 mg

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

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53%0.69mg

Vitamin B6

5.47%0.071mg

Pyridoxine

0.69 mgvs0.071 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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29%117μg

Vitamin B9

40%159μg

Folates and Folic Acid

117 μgvs159 μg

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

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0%0μg

Vitamin B12

2.86%0.069μg

Cobalamin

0 μgvs0.069 μg

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

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0.8%0.72mg

Vitamin C

0.19%0.17mg

Ascorbic acid

0.72 mgvs0.17 mg

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

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0%0IU

Vitamin D

1.3%7.7IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs7.7 IU

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

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120%18mg

Vitamin E

6.74%1mg

Tocopherols and Tocotrienols

18 mgvs1 mg

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

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0%0μg

Vitamin K

21%25.3μg

Phytomenadione or phylloquinone

0 μgvs25.3 μg

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

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Minerals

Sunflower Seedsvs Garlic bread, frozen

4%40mg

Calcium

2.3%23mg

40 mgvs23 mg

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

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103%0.92mg

Copper

10.3%0.093mg

0.92 mgvs0.093 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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33.7%2.7mg

Iron

32.7%2.6mg

2.7 mgvs2.6 mg

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

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39.8%167mg

Magnesium

4.7%19.7mg

167 mgvs19.7 mg

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

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43.6%1mg

Manganese

16.4%0.38mg

1 mgvs0.38 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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48.4%339mg

Phosphorus

10.7%74.6mg

339 mgvs74.6 mg

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

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9.75%331mg

Potassium

2.6%88.3mg

331 mgvs88.3 mg

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

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49.5%27.2μg

Selenium

26%14.2μg

27.2 μgvs14.2 μg

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

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0.31%4.62mg

Sodium

31%466mg

4.62 mgvs466 mg

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

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23.3%2.57mg

Zinc

6.78%0.75mg

2.57 mgvs0.75 mg

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

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0.066%2.43g

Water

0.74%27.2g

2.43 gvs27.2 g

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

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Lets compare vitamin content per 300 calories of Sunflower Seeds vs Garlic bread, frozen:

Dried Sunflower Seed Kernels have 1.9 times more Vitamin B1, 1.2 times more Vitamin B3, 9.7 times more Vitamin B6 and 17.9 times more Vitamin E than Garlic bread, frozen.
While Garlic bread, frozen contains 1.4 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Garlic bread, frozen have similar amounts of Vitamin B2 and Vitamin B5 per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Garlic bread, frozen have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Garlic bread, frozen:

Dried Sunflower Seed Kernels have 1.7 times more Calcium, 10 times more Copper, 8.5 times more Magnesium, 2.7 times more Manganese, 4.5 times more Phosphorus, 3.8 times more Potassium, 1.9 times more Selenium and 3.4 times more Zinc than Garlic bread, frozen.
While Garlic bread, frozen contains 100.9 times more Sodium than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Garlic bread, frozen have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 1.9 times more Fat, 2.6 times more Omega 6, 2.1 times more Fiber and 1.5 times more Protein than Garlic bread, frozen.
While Garlic bread, frozen contains 2 times more Saturated Fat, 3.5 times more Carbohydrate and 2.4 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Garlic bread, frozen have similar amounts of Energy per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Garlic bread, frozen have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsGarlic bread, frozenVS Roasted Sunflower SeedsSunflower SeedsVS Crackers, saltines, whole wheat (includes multi-grain)Garlic bread, frozenVS Crackers, saltines, whole wheat (includes multi-grain)

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Garlic bread, frozen

Weight per 300 calories

Which food has more nutrients per 300 calories - Sunflower Seeds or Garlic bread, frozen?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: