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

Macros Ratio

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

Macro Nutrients

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	45% 1302kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	3.25% 1.04g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 260g	84% 109g	130g per day for Men 19-50 years
Sugars	57% 41.5g	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	13.6% 9.9g	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	% 7.85g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	132% 50.3g	38g per day for Men 19-50 years
Protein	90% 50.5g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	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	228% 2.73mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	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	149% 594μg	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	3.63% 0.54mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.78% 4.54μg	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), toasted	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.8% 68mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	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	255% 20.4mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	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	59.6% 417mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	15.5% 526mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	208% 114μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	138% 2073mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	218% 24mg	11mg per day for Men 19-50 years
Water	3.47% 128g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have 5.7 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B3, 30.7 times more Vitamin B5, 11.5 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C, 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.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 1 lb.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have 152.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have 2.4 times more Carbohydrate and 3.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 1 lb.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.