Comparing Nutrients in 300 calories Garlic PowderVS Sunflower Seeds

Weight per 300 calories

Garlic Powder

91g

Sunflower Seeds

51.4g

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 300 calories - Garlic Powder or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Garlic Powder

18%

80%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Garlic Powdervs Sunflower Seeds

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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0.68%0.66g

Fat

27.3%26.4g

0.66 gvs26.4 g

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

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0.71%0.23g

Saturated Fat

7.15%2.3g

0.23 gvs2.3 g

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

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0.68%0.011g

Omega 3

1.93%0.031g

0.011 gvs0.031 g

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

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0.76%0.13g

Omega 6

69.7%12g

0.13 gvs12 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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50.7%66g

Carbohydrate

7.9%10.3g

66 gvs10.3 g

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

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3.04%2.2g

Sugars

1.86%1.35g

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

2.2 gvs1.35 g

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

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0.39%0.28g

Fructose

≤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]

0.28 gvsNA g

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

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%0.063g

Glucose

0.063 gvsNA g

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

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%1.86g

Sucrose

%1.3g

1.86 gvs1.3 g

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

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21.5%8.16g

Fiber

11.6%4.4g

8.16 gvs4.4 g

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

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26.8%15g

Protein

19%10.7g

15 gvs10.7 g

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

Find Spices and Herbs rich in Protein Buy premium vegan protein powder

Vitamins

Garlic Powdervs Sunflower Seeds

0%0μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

0 μgvs1.54 μg

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

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33%0.39mg

Vitamin B1

63.4%0.76mg

Thiamine

0.39 mgvs0.76 mg

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

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9.83%0.13mg

Vitamin B2

14%0.18mg

Riboflavin

0.13 mgvs0.18 mg

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

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4.5%0.72mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

0.72 mgvs4.3 mg

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

Find Spices and Herbs rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

13.5%0.67mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

0.67 mgvs0.58 mg

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

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115%1.5mg

Vitamin B6

53%0.69mg

Pyridoxine

1.5 mgvs0.69 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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10.6%42.6μg

Vitamin B9

29%117μg

Folates and Folic Acid

42.6 μgvs117 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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1.2%1.1mg

Vitamin C

0.8%0.72mg

Ascorbic acid

1.1 mgvs0.72 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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4.05%0.61mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

0.61 mgvs18 mg

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

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0.3%0.36μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.36 μgvs0 μg

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

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Minerals

Garlic Powdervs Sunflower Seeds

7.16%71.6mg

Calcium

4%40mg

71.6 mgvs40 mg

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

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53.7%0.48mg

Copper

103%0.92mg

0.48 mgvs0.92 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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64%5.12mg

Iron

33.7%2.7mg

5.12 mgvs2.7 mg

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

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16.6%69.8mg

Magnesium

39.8%167mg

69.8 mgvs167 mg

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

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38.6%0.89mg

Manganese

43.6%1mg

0.89 mgvs1 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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53.6%375mg

Phosphorus

48.4%339mg

375 mgvs339 mg

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

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32%1081mg

Potassium

9.75%331mg

1081 mgvs331 mg

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

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39.4%21.7μg

Selenium

49.5%27.2μg

21.7 μgvs27.2 μg

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

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3.63%54.4mg

Sodium

0.31%4.62mg

54.4 mgvs4.62 mg

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

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24.6%2.7mg

Zinc

23.3%2.57mg

2.7 mgvs2.57 mg

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

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0.16%5.85g

Water

0.066%2.43g

5.85 gvs2.43 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 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 300 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 300 kcal.

Comparing minerals per 300 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 300 kcal.

Comparison of macro-nutrients per 300 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 300 kcal.
Both Garlic Powder Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Garlic PowderVS Ground GingerSunflower SeedsVS Ground GingerGarlic PowderVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Garlic PowderVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Garlic Powder or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: