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

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	16%	5%	79%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	41.3% 1197kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	6.17% 6g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.63g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 238g	84% 109g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	17% 12.4g	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	18% 13g	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	% 10.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	19% 7.26g	132% 50.3g	38g per day for Men 19-50 years
Protein	85.5% 48g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	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	215% 2.58mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	120% 1.56mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.5mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	281% 3.65mg	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	120% 481μg	269% 1075μg	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	7.06% 6.35mg	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	226% 34mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	99% 993mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	64.5% 0.58mg	922% 8.3mg	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	202% 16mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	416% 9.57mg	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	64% 449mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	177% 98μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	128% 1914mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	34.2% 3.76mg	218% 24mg	11mg per day for Men 19-50 years
Water	4.14% 153g	0.15% 5.44g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) has 5.4 times more Vitamin B1 and 1.4 times more Vitamin B2 than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 1.6 times more Vitamin B3, 17.3 times more Vitamin B5, 11.5 times more Vitamin B6, 2.2 times more Vitamin B9, 3.5 times more Vitamin E and 13.5 times more Vitamin K than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• 1 pound of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have insufficient amounts of Vitamin K
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) has 3.1 times more Calcium and 140.7 times more Sodium than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 14.3 times more Copper, 4.4 times more Magnesium, 3.9 times more Manganese, 11.7 times more Phosphorus, 7.9 times more Potassium, 3.7 times more Selenium and 6.4 times more Zinc than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) and Roasted Sunflower Seeds contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) has 2.2 times more Carbohydrate and 3.1 times more Sugars than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 2.2 times more Energy, 37.7 times more Fat, 14.5 times more Saturated Fat, 2.9 times more Omega 3, 65.2 times more Omega 6, 6.9 times more Fiber and 1.8 times more Protein than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• 1 pound of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) provide inadequate amounts of Omega 3