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

Macros Ratio

	Protein	Fat	Carbs
Toasted Cinnamon-raisin Bagels	14%	5%	81%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Toasted Cinnamon-raisin Bagels	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	101% 2940kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	18.6% 18g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	9.2% 2.95g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	456% 593g	176% 229g	130g per day for Men 19-50 years
Sugars	88.7% 64.3g	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	65.8% 25g	279% 106g	38g per day for Men 19-50 years
Protein	189% 106g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Toasted Cinnamon-raisin Bagels	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	275% 3.3mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	206% 2.68mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	186% 30mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	255% 1020μg	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	6.67% 6mg	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	22.7% 3.4mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Cinnamon-raisin Bagels	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	20% 200mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	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	511% 41mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	143% 3.28mg	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	119% 830mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	48% 1630mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	605% 333μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	247% 3700mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	73.6% 8.1mg	474% 52mg	11mg per day for Men 19-50 years
Water	7.27% 269g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Cinnamon-raisin Bagels VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Cinnamon-raisin Bagels versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Toasted Cinnamon-raisin Bagels has more Vitamin A than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.4 times more Vitamin B3, 147.7 times more Vitamin B5, 13.2 times more Vitamin B6, 2.3 times more Vitamin B9, 106.9 times more Vitamin E and 3.9 times more Vitamin K than Toasted Cinnamon-raisin Bagels.
• Both Toasted Cinnamon-raisin Bagels and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Toasted Cinnamon-raisin Bagels have insufficient amounts of Vitamin B5 and Vitamin K
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Toasted Cinnamon-raisin Bagels as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Toasted Cinnamon-raisin Bagels has 123.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 4.4 times more Calcium, 11.3 times more Copper, 5.5 times more Magnesium, 6.3 times more Manganese, 13.7 times more Phosphorus, 3 times more Potassium, 2.3 times more Selenium and 6.4 times more Zinc than Toasted Cinnamon-raisin Bagels.
• Both Toasted Cinnamon-raisin Bagels and Oil Roasted Sunflower Seeds contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Cinnamon-raisin Bagels has 2.6 times more Carbohydrate and 2.1 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 2 times more Energy, 28.5 times more Fat, 24 times more Saturated Fat, 1.9 times more Omega 3, 50.3 times more Omega 6, 4.2 times more Fiber and 1.9 times more Protein than Toasted Cinnamon-raisin Bagels.