Comparing Nutrients in 1 kilogram Cinnamon-raisin Bagels VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cinnamon-raisin Bagels	14%	6%	80%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cinnamon-raisin Bagels	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	94% 2740kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	17.5% 17g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	8.56% 2.74g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	37% 6.32g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	425% 552g	176% 229g	130g per day for Men 19-50 years
Sugars	82.5% 59.8g	43% 31g	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	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	NA	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	60.5% 23g	279% 106g	38g per day for Men 19-50 years
Protein	175% 98g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Cinnamon-raisin Bagels	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	23.3% 210μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	320% 3.84mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	213% 2.77mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.7% 0.62mg	609% 7.9mg	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	278% 1110μg	585% 2340μg	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	7.78% 7mg	12.2% 11mg	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	20.7% 3.1mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cinnamon-raisin Bagels	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	19% 190mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	2004% 18mg	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	475% 38mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	381% 8.76mg	904% 21mg	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	143% 1000mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	271% 4070mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	474% 52mg	11mg per day for Men 19-50 years
Water	8.65% 320g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cinnamon-raisin Bagels vs Oil Roasted Sunflower Seeds:

• Cinnamon-raisin Bagels have more Vitamin A than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B3, 13.6 times more Vitamin B5, 12.8 times more Vitamin B6, 2.1 times more Vitamin B9, 1.6 times more Vitamin C, 117.2 times more Vitamin E and 4.4 times more Vitamin K than Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B2 per 1 kg.
• Both Cinnamon-raisin Bagels as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cinnamon-raisin Bagels vs Oil Roasted Sunflower Seeds:

• Cinnamon-raisin Bagels have 135.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.6 times more Calcium, 11.1 times more Copper, 4.5 times more Magnesium, 2.4 times more Manganese, 11.4 times more Phosphorus, 3.3 times more Potassium, 2.5 times more Selenium and 4.6 times more Zinc than Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cinnamon-raisin Bagels have 2.4 times more Carbohydrate and 1.9 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Energy, 30.2 times more Fat, 25.8 times more Saturated Fat, 2.1 times more Omega 3, 54.1 times more Omega 6, 4.6 times more Fiber and 2 times more Protein than Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.