Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)	16%	5%	79%

Macro Nutrients

	Roasted Sunflower Seeds	Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)	Recommended Dietary Allowance
Energy	201% 5820kcal	95% 2750kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	16.5% 16g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	6.88% 2.2g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	39% 6.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	411% 534g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	292% 111g	60.5% 23g	38g per day for Men 19-50 years
Protein	345% 193g	188% 105g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)	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	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	39.2% 0.51mg	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	55% 220μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1740% 261mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)	Recommended Dietary Allowance
Calcium	70% 700mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	181% 1.63mg	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	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	235% 5.4mg	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	137% 960mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	29.7% 1010mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	356% 5340mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	0.32% 12g	8.8% 326g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) 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, unenriched, without calcium propionate(includes onion, poppy, sesame):

• 1 kilogram of Roasted Sunflower Seeds has 4.7 times more Vitamin B2, 4 times more Vitamin B3, 19.4 times more Vitamin B5, 15.8 times more Vitamin B6 and 10.8 times more Vitamin B9 than Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame).
• While 1 kg of Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) contains 1.5 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame):

• 1 kilogram of Roasted Sunflower Seeds has 3.9 times more Calcium, 11.2 times more Copper, 2.8 times more Iron, 4.4 times more Magnesium, 3.9 times more Manganese, 12 times more Phosphorus, 8.4 times more Potassium and 6 times more Zinc than Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame).
• While 1 kg of Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) contains 178 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 2.1 times more Energy, 31.1 times more Fat, 23.7 times more Saturated Fat, 1.9 times more Omega 3, 49.7 times more Omega 6, 4.8 times more Fiber and 1.8 times more Protein than Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame).
• While 1 kg of Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) contains 2.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.