Comparing Nutrients in 300 calories Cinnamon-raisin Bagels VS Sunflower Seeds

Weight per 300 calories

• Cinnamon-raisin Bagels: 110g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 2.1 times more energy per unit of mass than Cinnamon-raisin Bagels, which is very high in comparison to other foods. Cinnamon-raisin Bagels having high energy density.

Which food has more nutrients per 300 calories - Cinnamon-raisin Bagels or Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

	Cinnamon-raisin Bagels	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	2.67% 0.043g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	4.07% 0.69g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.5% 60.4g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	1.86% 1.35g	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	NA	% 1.3g	g per day for Men 19-50 years
Fiber	6.63% 2.5g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	19% 10.7g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cinnamon-raisin Bagels	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.55% 23μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.3% 0.3mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.22% 0.068mg	53% 0.69mg	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	30.4% 122μg	29% 117μg	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	0.85% 0.77mg	0.8% 0.72mg	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	2.26% 0.34mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.64% 0.77μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cinnamon-raisin Bagels	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.1% 21mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	103% 0.92mg	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	52% 4.16mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	7.3% 30.7mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	43.6% 1mg	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	15.6% 109mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	4.77% 162mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	29.7% 446mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.24mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.95% 35g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cinnamon-raisin Bagels vs Sunflower Seeds:

• Cinnamon-raisin Bagels have 1.7 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Vitamin B1, 1.3 times more Vitamin B3, 10.2 times more Vitamin B6 and 53.2 times more Vitamin E than Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 and Vitamin B9 per 300 kcal.
• Both Cinnamon-raisin Bagels as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cinnamon-raisin Bagels vs Sunflower Seeds:

• Cinnamon-raisin Bagels have 1.5 times more Iron, 1.2 times more Selenium and 96.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Calcium, 5.2 times more Copper, 5.4 times more Magnesium, 3.1 times more Phosphorus, 2 times more Potassium and 2.1 times more Zinc than Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels and Dried Sunflower Seed Kernels have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cinnamon-raisin Bagels have 5.9 times more Carbohydrate and 4.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 14.2 times more Fat, 7.6 times more Saturated Fat, 17.1 times more Omega 6 and 1.8 times more Fiber than Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
• Both Cinnamon-raisin Bagels as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.