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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	16%	5%	79%

Macro Nutrients

	Sunflower Seeds	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Energy	80% 2318kcal	36% 1048kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	5.4% 5.24g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	4.47% 1.43g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	11.7% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	160% 208g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	46% 33.5g	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	NA	16% 11.5g	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	NA	% 9.3g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 0g	g per day for Men 19-50 years
Fiber	90% 34g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	147% 82.5g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	188% 2.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	21.4% 0.28mg	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	225% 901μg	105% 421μg	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	6.17% 5.56mg	0% 0mg	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	931% 140mg	197% 29.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Calcium	31% 310mg	87% 869mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	56.4% 0.51mg	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	260% 21mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	93% 2.14mg	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	374% 2619mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	155% 85.3μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	112% 1675mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	3.63% 134g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Sunflower Seeds have 2.6 times more Vitamin B1, 1.8 times more Vitamin B3, 2.8 times more Vitamin B5, 19.2 times more Vitamin B6, 2.1 times more Vitamin B9 and 4.7 times more Vitamin E than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• Both Sunflower Seeds and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) provide similar amounts of Vitamin B2 per 14 ounces.
• Both Dried Sunflower Seed Kernels as well as Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

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

• 14 ounces of Sunflower Seeds have 14.1 times more Copper, 1.5 times more Iron, 11.2 times more Magnesium, 3.6 times more Manganese, 6.7 times more Phosphorus, 6 times more Potassium, 2.5 times more Selenium and 6 times more Zinc than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• While 14 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) contain 2.8 times more Calcium and 46.9 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seeds have 2.2 times more Energy, 39 times more Fat, 12.4 times more Saturated Fat, 2.5 times more Omega 3, 45.8 times more Omega 6, 5.4 times more Fiber and 2 times more Protein than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• While 14 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) contain 2.6 times more Carbohydrate and 3.2 times more Sugars than Dried Sunflower Seed Kernels.
• 14 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) provide inadequate amounts of Omega 3