Comparing Nutrients in 14 ounces Sunflower Seeds VS Plain Bagel Chips

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Plain Bagel Chips	11%	30%	59%

Macro Nutrients

	Sunflower Seeds	Plain Bagel Chips	Recommended Dietary Allowance
Energy	80% 2318kcal	61.7% 1790kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	62% 60g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	84.8% 27g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	47% 8g	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	203% 263g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	33% 24g	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	4% 2.9g	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	% 1.87g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 0g	g per day for Men 19-50 years
Fiber	90% 34g	43% 16.3g	38g per day for Men 19-50 years
Protein	147% 82.5g	87.5% 49g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Plain Bagel Chips	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	173% 2.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	103% 1.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	190% 30.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	35.7% 0.46mg	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	141% 564μg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17% 20.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Plain Bagel Chips	Recommended Dietary Allowance
Calcium	31% 310mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	73.6% 0.66mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	251% 20mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	116% 2.67mg	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	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	261% 144μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	61.7% 925mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Plain Bagel Chips:

• Dried Sunflower Seed Kernels have 2.8 times more Vitamin B1, 2.4 times more Vitamin B5, 11.5 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and 43.4 times more Vitamin E than Plain Bagel Chips Snacks.
• While Plain Bagel Chips Snacks contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Plain Bagel Chips Snacks have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Plain Bagel Chips Snacks have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Plain Bagel Chips:

• Dried Sunflower Seed Kernels have 3.3 times more Calcium, 10.8 times more Copper, 8.3 times more Magnesium, 2.9 times more Manganese, 5 times more Phosphorus, 4.6 times more Potassium, 1.5 times more Selenium and 5 times more Zinc than Plain Bagel Chips Snacks.
• While Plain Bagel Chips Snacks contain 25.9 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Plain Bagel Chips Snacks have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.3 times more Energy, 3.4 times more Fat, 11.4 times more Omega 6, 2.1 times more Fiber and 1.7 times more Protein than Plain Bagel Chips Snacks.
• While Plain Bagel Chips Snacks contain 1.5 times more Saturated Fat, 3.3 times more Carbohydrate and 2.3 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Plain Bagel Chips Snacks have similar amounts of Omega 3 per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Plain Bagel Chips Snacks have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.