Comparing Nutrients in 14 ounces Plain Bagel Chips VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Plain Bagel Chips	11%	30%	59%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Plain Bagel Chips	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	61.7% 1790kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	62% 60g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	84.8% 27g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	14.6% 0.23g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	47% 8g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	203% 263g	70% 91g	130g per day for Men 19-50 years
Sugars	33% 24g	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	4% 2.9g	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	% 1.87g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.4g	g per day for Men 19-50 years
Fiber	43% 16.3g	111% 42g	38g per day for Men 19-50 years
Protein	87.5% 49g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Plain Bagel Chips	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	173% 2.08mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.34mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	190% 30.4mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	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	141% 564μg	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	21.4% 3.2mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.6μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Bagel Chips	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.53% 95mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	796% 7.16mg	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	212% 17mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	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	74.3% 520mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	261% 144μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	61.7% 925mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Plain Bagel Chips Snacks have 1.6 times more Vitamin B1, 1.2 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 14.9 times more Vitamin B5, 6.8 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and 44.9 times more Vitamin E than Plain Bagel Chips Snacks.
• Both Plain Bagel Chips Snacks as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Plain Bagel Chips Snacks have 77.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.6 times more Calcium, 10.8 times more Copper, 3.3 times more Magnesium, 3.1 times more Manganese, 8.7 times more Phosphorus, 3.5 times more Potassium, 2.2 times more Selenium and 5.2 times more Zinc than Plain Bagel Chips Snacks.
• Both Plain Bagel Chips Snacks and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Plain Bagel Chips Snacks have 2.9 times more Carbohydrate, 1.9 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Energy, 3.4 times more Fat, 1.4 times more Omega 3, 17 times more Omega 6, 2.6 times more Fiber and 1.6 times more Protein than Plain Bagel Chips Snacks.
• Both Plain Bagel Chips Snacks and Oil Roasted Sunflower Seed Kernels have similar amounts of Saturated Fat per 14 oz.
• Both Plain Bagel Chips Snacks as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.