Comparing Nutrients in 1 pound Plain Bagel Chips VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Plain Bagel Chips	11%	30%	59%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Plain Bagel Chips	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	70.5% 2046kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	70.8% 68.7g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	53.8% 9.14g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 301g	72% 93g	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	4.57% 3.3g	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	% 2.13g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	137% 52g	38g per day for Men 19-50 years
Protein	100% 56g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Plain Bagel Chips	Toasted 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	198% 2.37mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	217% 34.7mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.4% 2.1mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	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	161% 644μg	270% 1080μg	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	24.5% 3.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.7% 23.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Bagel Chips	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 109mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	924% 8.3mg	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	286% 23mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	133% 3.05mg	417% 9.6mg	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	85% 594mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	299% 164μg	NA	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Bagel Chips VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Plain Bagel Chips versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Plain Bagel Chips has 1.6 times more Vitamin B1 and 1.8 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 15.1 times more Vitamin B5, 6.9 times more Vitamin B6 and 1.7 times more Vitamin B9 than Plain Bagel Chips Snacks.
• Both Plain Bagel Chips and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 per one pound.
• Both Plain Bagel Chips Snacks as well as Toasted 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 Plain Bagel Chips vs Toasted Sunflower Seeds:

• 1 pound of Plain Bagel Chips has 77.7 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.4 times more Calcium, 11 times more Copper, 1.3 times more Iron, 3.3 times more Magnesium, 3.1 times more Manganese, 8.8 times more Phosphorus, 3.5 times more Potassium and 5.3 times more Zinc than Plain Bagel Chips Snacks.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Plain Bagel Chips has 3.2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.4 times more Energy, 3.8 times more Fat, 1.3 times more Omega 3, 18.6 times more Omega 6, 2.8 times more Fiber and 1.4 times more Protein than Plain Bagel Chips Snacks.
• Both Plain Bagel Chips and Toasted Sunflower Seeds offer comparable quantities of Saturated Fat per one pound.