Comparing Nutrients in 500 calories Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) VS Sunflower Seeds

Weight per 500 calories

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame): 189g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 2.2 times more energy per unit of mass than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), which is very high in comparison to other foods. Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) having high energy density.

Which food has more nutrients per 500 calories - Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	16%	5%	79%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	2.84% 0.045g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.3% 99g	13% 17g	130g per day for Men 19-50 years
Sugars	22% 16g	3.1% 2.24g	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	7.55% 5.47g	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	% 4.43g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 2.14g	g per day for Men 19-50 years
Fiber	7.97% 3.03g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	35.7% 20g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.6% 1.08mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.55mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	88.6% 1.15mg	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	50% 201μg	48.6% 194μg	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	1.33% 1.2mg	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	94% 14mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.32% 0.38μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Sunflower Seeds	Recommended Dietary Allowance
Calcium	41.5% 415mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	171% 1.54mg	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	84.5% 6.76mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	44.4% 1.02mg	72.6% 1.67mg	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	26.8% 188mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	5.96% 203mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	74% 40.7μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	53.3% 799mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	1.73% 64g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) vs Sunflower Seeds:

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 2.1 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Vitamin B5, 8.7 times more Vitamin B6 and 2.1 times more Vitamin E than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) vs Sunflower Seeds:

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 6.2 times more Calcium, 1.5 times more Iron and 103.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.4 times more Copper, 5.1 times more Magnesium, 1.6 times more Manganese, 3 times more Phosphorus, 2.7 times more Potassium and 2.7 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 Dried Sunflower Seed Kernels have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 5.8 times more Carbohydrate and 7.1 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 17.6 times more Fat, 5.6 times more Saturated Fat, 20.7 times more Omega 6 and 2.4 times more Fiber than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.