Comparing Nutrients in 300 calories Garlic PowderVS Roasted Sunflower Seeds

Weight per 300 calories

Garlic Powder

91g

Roasted Sunflower Seeds

51.5g

Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Garlic Powder

18%

80%

Roasted Sunflower Seeds

12%

72%

16%

300 kcal ▼

Macro Nutrients

Garlic Powdervs Roasted 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

26.5%25.7g

0.66 gvs25.7 g

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

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0.71%0.23g

Saturated Fat

8.4%2.7g

0.23 gvs2.7 g

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

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0.68%0.011g

Omega 3

2.22%0.036g

0.011 gvs0.036 g

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

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0.76%0.13g

Omega 6

99%17g

0.13 gvs17 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

9.54%12.4g

66 gvs12.4 g

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

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3.04%2.2g

Sugars

1.94%1.4g

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

2.2 gvs1.4 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

1.86 gvsNA g

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

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21.5%8.16g

Fiber

15%5.72g

8.16 gvs5.72 g

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

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26.8%15g

Protein

17.8%9.96g

15 gvs9.96 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 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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33%0.39mg

Vitamin B1

4.55%0.055mg

Thiamine

0.39 mgvs0.055 mg

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

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9.83%0.13mg

Vitamin B2

9.75%0.13mg

Riboflavin

0.13 mgvs0.13 mg

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

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4.5%0.72mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

0.72 mgvs3.63 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

72.6%3.63mg

Pantothenic acid

0.67 mgvs3.63 mg

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

Find Spices and Herbs rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

115%1.5mg

Vitamin B6

32%0.41mg

Pyridoxine

1.5 mgvs0.41 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

30.5%122μg

Folates and Folic Acid

42.6 μgvs122 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

89.7%13.5mg

Tocopherols and Tocotrienols

0.61 mgvs13.5 mg

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

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0.3%0.36μg

Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

0.36 μgvs1.4 μg

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

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Minerals

Garlic Powdervs Roasted Sunflower Seeds

7.16%71.6mg

Calcium

3.6%36mg

71.6 mgvs36 mg

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

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53.7%0.48mg

Copper

105%0.94mg

0.48 mgvs0.94 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

24.5%1.96mg

5.12 mgvs1.96 mg

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

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16.6%69.8mg

Magnesium

16%66.5mg

69.8 mgvs66.5 mg

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

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38.6%0.89mg

Manganese

47.3%1.1mg

0.89 mgvs1.1 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

85%595mg

375 mgvs595 mg

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

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32%1081mg

Potassium

13%438mg

1081 mgvs438 mg

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

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39.4%21.7μg

Selenium

74.3%41μg

21.7 μgvs41 μg

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

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3.63%54.4mg

Sodium

0.1%1.55mg

54.4 mgvs1.55 mg

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

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24.6%2.7mg

Zinc

24.8%2.73mg

2.7 mgvs2.73 mg

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

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0.16%5.85g

Water

0.017%0.62g

5.85 gvs0.62 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 Roasted Sunflower Seeds:

Garlic Powder Spices have 7.2 times more Vitamin B1 and 3.6 times more Vitamin B6 than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 5 times more Vitamin B3, 5.4 times more Vitamin B5, 2.9 times more Vitamin B9 and 22.2 times more Vitamin E than Garlic Powder Spices.
Both Garlic Powder Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 300 kcal.
Both Garlic Powder Spices as well as Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

Garlic Powder Spices have 2 times more Calcium, 2.6 times more Iron, 2.5 times more Potassium and 35.2 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Copper, 1.6 times more Phosphorus and 1.9 times more Selenium than Garlic Powder Spices.
Both Garlic Powder Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium, Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Garlic Powder Spices have 5.3 times more Carbohydrate, 1.6 times more Sugars, 1.4 times more Fiber and 1.5 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 38.8 times more Fat, 11.9 times more Saturated Fat and 130.4 times more Omega 6 than Garlic Powder Spices.
Both Garlic Powder Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
Both Garlic Powder Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Garlic PowderVS Ground GingerRoasted Sunflower SeedsVS Ground GingerGarlic PowderVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Garlic PowderVS Roasted Sunflower Seeds

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: