Comparing Nutrients in 1 kilogram Plain Bagel Chips VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Plain Bagel Chips	11%	30%	59%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Plain Bagel Chips	Sunflower Seeds	Recommended Dietary Allowance
Energy	156% 4510kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	156% 151g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	214% 68.4g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	119% 20g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	510% 664g	154% 200g	130g per day for Men 19-50 years
Sugars	83% 60.2g	36% 26g	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	10% 7.3g	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 25g	g per day for Men 19-50 years
Fiber	108% 41g	226% 86g	38g per day for Men 19-50 years
Protein	220% 123g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Plain Bagel Chips	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	436% 5.23mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	259% 3.37mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	479% 76.6mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.67mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	1035% 13.5mg	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	355% 1420μg	568% 2270μg	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	15.6% 14mg	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	54% 8.1mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.3% 52μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Bagel Chips	Sunflower Seeds	Recommended Dietary Allowance
Calcium	24% 240mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	186% 1.67mg	2000% 18mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	631% 50.5mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	292% 6.7mg	848% 19.5mg	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	187% 1310mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	41% 1400mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	658% 362μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	155% 2330mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	455% 50mg	11mg per day for Men 19-50 years
Water	1.36% 50.5g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Plain Bagel Chips vs Sunflower Seeds:

• Plain Bagel Chips Snacks have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Vitamin B1, 2.4 times more Vitamin B5, 11.5 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and 43.4 times more Vitamin E than Plain Bagel Chips Snacks.
• Both Plain Bagel Chips Snacks and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 1 kg.
• Both Plain Bagel Chips Snacks as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Plain Bagel Chips vs Sunflower Seeds:

• Plain Bagel Chips Snacks have 25.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.3 times more Calcium, 10.8 times more Copper, 8.3 times more Magnesium, 2.9 times more Manganese, 5 times more Phosphorus, 4.6 times more Potassium, 1.5 times more Selenium and 5 times more Zinc than Plain Bagel Chips Snacks.
• Both Plain Bagel Chips Snacks and Dried Sunflower Seed Kernels have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Plain Bagel Chips Snacks have 1.5 times more Saturated Fat, 3.3 times more Carbohydrate and 2.3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 3.4 times more Fat, 11.4 times more Omega 6, 2.1 times more Fiber and 1.7 times more Protein than Plain Bagel Chips Snacks.
• Both Plain Bagel Chips Snacks and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 1 kg.
• Both Plain Bagel Chips Snacks as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.