Comparing Nutrients in 1 pound Sunflower Seeds VS Cinnamon-raisin Bagels

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cinnamon-raisin Bagels	14%	6%	80%

Macro Nutrients

	Sunflower Seeds	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Energy	91% 2649kcal	43% 1243kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	7.95% 7.7g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	3.9% 1.24g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	17% 2.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	193% 250g	130g per day for Men 19-50 years
Sugars	16.4% 12g	37.4% 27g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	168% 94g	79.4% 44.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	21.6% 0.28mg	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	257% 1030μg	126% 503μg	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	7.06% 6.35mg	3.53% 3.18mg	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	1064% 160mg	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Calcium	35.4% 354mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	82% 0.74mg	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	298% 24mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	173% 3.97mg	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	428% 2994mg	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	256% 141μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	123% 1846mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	46.6% 5.13mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	3.92% 145g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Cinnamon-raisin Bagels:

• Dried Sunflower Seed Kernels have 3.9 times more Vitamin B1, 1.3 times more Vitamin B2, 2.7 times more Vitamin B3, 2.2 times more Vitamin B5, 21.7 times more Vitamin B6, 2 times more Vitamin B9, 2 times more Vitamin C and 113.5 times more Vitamin E than Cinnamon-raisin Bagels.
• While Cinnamon-raisin Bagels contain 7 times more Vitamin A than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cinnamon-raisin Bagels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Cinnamon-raisin Bagels:

• Dried Sunflower Seed Kernels have 4.1 times more Calcium, 11 times more Copper, 1.4 times more Iron, 11.6 times more Magnesium, 2.2 times more Manganese, 6.6 times more Phosphorus, 4.4 times more Potassium, 1.7 times more Selenium and 4.4 times more Zinc than Cinnamon-raisin Bagels.
• While Cinnamon-raisin Bagels contain 45.2 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 2.1 times more Energy, 30.3 times more Fat, 16.3 times more Saturated Fat, 1.5 times more Omega 3, 36.5 times more Omega 6, 3.7 times more Fiber and 2.1 times more Protein than Cinnamon-raisin Bagels.
• While Cinnamon-raisin Bagels contain 2.8 times more Carbohydrate and 2.3 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cinnamon-raisin Bagels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.