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

Weight per 500 calories

• Sunflower Seed Flour: 153g
• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame): 189g

Sunflower Seed Flour has 1.2 times more energy per 100g than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame). It has high energy density when compared to other foods. Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	16%	5%	79%

Macro Nutrients

	Sunflower Seed Flour	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	2.84% 0.045g	1.6g per day for Men 19-50 years
Omega 6	7.83% 1.33g	5.6% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	76.3% 99g	130g per day for Men 19-50 years
Sugars	NA	22% 16g	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	7.55% 5.47g	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	% 4.43g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	21% 7.98g	7.97% 3.03g	38g per day for Men 19-50 years
Protein	132% 73.7g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Vitamin A	0.34% 3.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	407% 4.9mg	89.6% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	53.4% 8.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	10% 0.13mg	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	85% 340μg	50% 201μg	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	2.2% 2mg	0% 0mg	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	NA	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.32% 0.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Calcium	17.5% 175mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	27% 0.24mg	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	127% 10mg	84.5% 6.76mg	8mg per day for Men 19-50 years
Magnesium	126% 531mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	44.4% 1.02mg	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	151% 1057mg	26.8% 188mg	700mg per day for Men 19-50 years
Potassium	3.02% 103mg	5.96% 203mg	3400mg per day for Men 19-50 years
Selenium	162% 89.3μg	74% 40.7μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.6mg	53.3% 799mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	1.73% 64g	3700g per day for Men 19-50 years

Sunflower Seed Flour VS Bagels, Plain, Enriched, With Calcium Propionate (includes Onion, Poppy, Sesame) Nutrients Per 500 Kcal

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

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

• 500 calories of Sunflower Seed Flour have 4.5 times more Vitamin B1, 1.3 times more Vitamin B3, 13.1 times more Vitamin B5, 8.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• While 500 kcal of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) contain 1.6 times more Vitamin B2 than Partially Defatted Sunflower Seed Flour.
• Both Partially Defatted Sunflower Seed Flour as well as Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Sunflower Seed Flour have 10.8 times more Copper, 1.5 times more Iron, 9.7 times more Magnesium, 3 times more Manganese, 5.6 times more Phosphorus, 2.2 times more Selenium and 4.8 times more Zinc than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• While 500 kcal of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) contain 2.4 times more Calcium and 173.7 times more Sodium than Partially Defatted Sunflower Seed Flour.
• Both Partially Defatted Sunflower Seed Flour as well as Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sunflower Seed Flour have 2.6 times more Fiber and 3.7 times more Protein than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• While 500 kcal of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) contain 1.8 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) offer comparable quantities of Energy per 500 calories.
• 500 calories of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) provide inadequate amounts of Fiber
• Both Partially Defatted Sunflower Seed Flour as well as Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.