Comparing Nutrients in 1 kilogram Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	16%	4%	80%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	99% 2870kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.3g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	7.16% 2.3g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	28.8% 4.9g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	441% 574g	176% 229g	130g per day for Men 19-50 years
Sugars	126% 91g	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	30% 22g	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	% 17.3g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 23.7g	g per day for Men 19-50 years
Fiber	47.4% 18g	279% 106g	38g per day for Men 19-50 years
Protein	199% 111g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	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	502% 6mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	273% 43.8mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	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	328% 1310μg	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	0% 0mg	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	8% 1.2mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15% 150mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	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	563% 45mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	250% 5.75mg	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	131% 920mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	34% 1160mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	458% 252μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	305% 4570mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	474% 52mg	11mg per day for Men 19-50 years
Water	7.64% 283g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted 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 Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted has 1.9 times more Vitamin B1 than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 30.3 times more Vitamin B5, 11.3 times more Vitamin B6, 1.8 times more Vitamin B9, 302.8 times more Vitamin E and 3.1 times more Vitamin K than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have insufficient amounts of Vitamin E and Vitamin K
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted has 152.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 5.8 times more Calcium, 12 times more Copper, 5.3 times more Magnesium, 3.6 times more Manganese, 12.4 times more Phosphorus, 4.2 times more Potassium, 3.1 times more Selenium and 4 times more Zinc than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted and Oil Roasted Sunflower Seeds contain similar levels of Iron per one kilogram.
• 1 kilogram of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted has 2.5 times more Carbohydrate, 2.9 times more Sugars and more Fructose than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 2.1 times more Energy, 35.9 times more Fat, 30.9 times more Saturated Fat, 1.3 times more Omega 3, 70 times more Omega 6, 5.9 times more Fiber and 1.8 times more Protein than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.