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

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame): 182g

Roasted Sunflower Seeds have 2.1 times more energy per 100g than Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame). It has very high energy density when compared to other foods. Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame)	16%	5%	79%

Macro Nutrients

	Roasted Sunflower Seeds	Bagels, plain, unenriched, 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	44% 42.8g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	7.06% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	74.7% 97g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	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	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	NA	g per day for Men 19-50 years
Fiber	25% 9.54g	11% 4.2g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	7.27% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	7.13% 0.093mg	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	51% 204μg	10% 40μg	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	1.34% 1.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	149% 22.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Calcium	6% 60mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	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	41% 3.26mg	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	12.6% 52.7mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	42.7% 0.98mg	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	142% 992mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	NA	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	64.7% 971mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	1.6% 59.3g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Bagels, Plain, Unenriched, With Calcium Propionate (includes Onion, Poppy, Sesame) Nutrients Per 500 Kcal

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

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

• 500 calories of Roasted Sunflower Seeds have 2.2 times more Vitamin B2, 1.9 times more Vitamin B3, 9.2 times more Vitamin B5, 7.4 times more Vitamin B6 and 5.1 times more Vitamin B9 than Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame).
• While 500 kcal of Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) contain 3.3 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1
• 500 calories of Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) have insufficient amounts of Vitamin B2 and Vitamin B6
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

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

• 500 calories of Roasted Sunflower Seeds have 5.3 times more Copper, 1.3 times more Iron, 2.1 times more Magnesium, 1.8 times more Manganese, 5.7 times more Phosphorus, 4 times more Potassium and 2.8 times more Zinc than Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame).
• While 500 kcal of Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) contain 2.2 times more Calcium and 376.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 500 calories of Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 14.7 times more Fat, 11.2 times more Saturated Fat, 23.5 times more Omega 6 and 2.3 times more Fiber than Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame).
• While 500 kcal of Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) contain 4.7 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) provide inadequate amounts of Omega 6
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) provide inadequate amounts of Omega 3 in 500 calories.