Comparing Nutrients in 14 ounces Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	16%	5%	79%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	36% 1048kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.24g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	4.47% 1.43g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	160% 208g	70% 91g	130g per day for Men 19-50 years
Sugars	46% 33.5g	17% 12.3g	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	16% 11.5g	0% 0g	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	% 9.3g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.4g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	111% 42g	38g per day for Men 19-50 years
Protein	75% 42g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	188% 2.25mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.37mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	242% 3.14mg	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	105% 421μg	232% 929μg	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	0% 0mg	4.85% 4.37mg	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	197% 29.6mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	87% 869mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	796% 7.16mg	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	177% 14mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	359% 8.26mg	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	56% 393mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	155% 85.3μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	112% 1675mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) versus 14 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) vs Oil Roasted Sunflower Seeds:

• 14 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 1.8 times more Vitamin B1 and 1.2 times more Vitamin B2 than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 17.1 times more Vitamin B5, 11.3 times more Vitamin B6, 2.2 times more Vitamin B9, 4.9 times more Vitamin E and 15.5 times more Vitamin K than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have insufficient amounts of Vitamin K
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) vs Oil Roasted Sunflower Seeds:

• 14 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 2.5 times more Calcium and 140.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 14.1 times more Copper, 4.4 times more Magnesium, 3.9 times more Manganese, 11.5 times more Phosphorus, 4.5 times more Potassium, 3.6 times more Selenium and 6.3 times more Zinc than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) and Oil Roasted Sunflower Seeds contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 2.3 times more Carbohydrate, 2.7 times more Sugars and more Fructose than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 2.2 times more Energy, 38.9 times more Fat, 19.6 times more Saturated Fat, 3.4 times more Omega 3, 68 times more Omega 6, 6.6 times more Fiber and 1.9 times more Protein than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• 14 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) provide inadequate amounts of Omega 3