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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	16%	4%	80%

Macro Nutrients

	Roasted Sunflower Seeds	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Recommended Dietary Allowance
Energy	201% 5820kcal	99% 2870kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	7.16% 2.3g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	28.8% 4.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	441% 574g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	126% 91g	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	30% 22g	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	% 17.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	292% 111g	47.4% 18g	38g per day for Men 19-50 years
Protein	345% 193g	199% 111g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	502% 6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	273% 43.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	54% 0.7mg	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	593% 2370μg	328% 1310μg	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	15.6% 14mg	0% 0mg	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	1740% 261mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Recommended Dietary Allowance
Calcium	70% 700mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	167% 1.5mg	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	563% 45mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	250% 5.75mg	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	1650% 11550mg	131% 920mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	34% 1160mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	458% 252μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	305% 4570mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	118% 13mg	11mg per day for Men 19-50 years
Water	0.32% 12g	7.64% 283g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted:

• 1 kilogram of Roasted Sunflower Seeds has 1.6 times more Vitamin B3, 30.7 times more Vitamin B5, 11.5 times more Vitamin B6, 1.8 times more Vitamin B9, 217.5 times more Vitamin E and 2.7 times more Vitamin K than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While 1 kg of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contains 5.7 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted provide similar amounts of Vitamin B2 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 Dry Roasted Sunflower Seed Kernels no Salt as well as Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Roasted Sunflower Seeds has 4.7 times more Calcium, 12.2 times more Copper, 5.4 times more Magnesium, 3.7 times more Manganese, 12.6 times more Phosphorus, 7.3 times more Potassium, 3.1 times more Selenium and 4.1 times more Zinc than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While 1 kg of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contains 152.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted 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 Roasted Sunflower Seeds has 2 times more Energy, 34.8 times more Fat, 22.8 times more Saturated Fat, 67 times more Omega 6, 6.2 times more Fiber and 1.7 times more Protein than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While 1 kg of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contains 2.4 times more Carbohydrate and 3.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted offer comparable quantities of Omega 3 per one kilogram.