Comparing Nutrients in 500 calories Sunflower Seeds VS Cinnamon-raisin Bagels

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Cinnamon-raisin Bagels: 183g

Sunflower Seeds have 2.1 times more energy per 100g than Cinnamon-raisin Bagels. It has very high energy density when compared to other foods. Cinnamon-raisin Bagels having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	4.45% 0.071g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	6.8% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	77.5% 101g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	15% 11g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	11% 4.2g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	4.26% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	58.4% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	35% 5.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	8.7% 0.11mg	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	48.6% 194μg	50.6% 203μg	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	1.33% 1.2mg	1.4% 1.28mg	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	201% 30mg	3.77% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	3.47% 34.7mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	33% 0.3mg	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	56% 4.5mg	86.7% 6.93mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	69.5% 1.6mg	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	80.7% 565mg	26% 182mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	103% 56.6μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	49.5% 743mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	18.7% 2.06mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	1.58% 58.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Cinnamon-raisin Bagels:

• Dried Sunflower Seed Kernels have 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.
• While Cinnamon-raisin Bagels contain 1.7 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cinnamon-raisin Bagels have similar amounts of Vitamin B5 and Vitamin B9 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cinnamon-raisin Bagels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Cinnamon-raisin Bagels:

• Dried Sunflower Seed Kernels have 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.
• While Cinnamon-raisin Bagels contain 1.5 times more Iron and 96.4 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cinnamon-raisin Bagels have similar amounts of Manganese and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 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.
• While Cinnamon-raisin Bagels contain 5.9 times more Carbohydrate and 4.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cinnamon-raisin Bagels have similar amounts of Energy and Protein per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cinnamon-raisin Bagels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.