Comparing Nutrients in 14 ounces Plain Bagel Chips VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Plain Bagel Chips	Sunflower Seeds	Recommended Dietary Allowance
Energy	61.7% 1790kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	62% 60g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	84.8% 27g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	14.6% 0.23g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	47% 8g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	203% 263g	61% 79.4g	130g per day for Men 19-50 years
Sugars	33% 24g	14.3% 10.4g	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	4% 2.9g	NA	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	% 1.87g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 9.92g	g per day for Men 19-50 years
Fiber	43% 16.3g	90% 34g	38g per day for Men 19-50 years
Protein	87.5% 49g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Plain Bagel Chips	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	173% 2.08mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.34mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	190% 30.4mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	411% 5.34mg	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	141% 564μg	225% 901μg	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	6.17% 5.56mg	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	21.4% 3.2mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Bagel Chips	Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.53% 95mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	794% 7.14mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	251% 20mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	336% 7.74mg	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	74.3% 520mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	261% 144μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	61.7% 925mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Plain Bagel Chips Snacks have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.
• Both Plain Bagel Chips Snacks and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Plain Bagel Chips Snacks as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Plain Bagel Chips Snacks have 25.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.
• Both Plain Bagel Chips Snacks and Dried Sunflower Seed Kernels have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

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