Comparing Nutrients in 500 calories Plain Bagel Chips VS Sunflower Seeds

Weight per 500 calories

• Plain Bagel Chips: 111g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.3 times more energy per unit of mass than Plain Bagel Chips Snacks, which is very high in comparison to other foods. Plain Bagel Chips having very high energy density.

Which food has more nutrients per 500 calories - Plain Bagel Chips or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Plain Bagel Chips	11%	30%	59%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Plain Bagel Chips	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.8g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	23.7% 7.58g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	4.1% 0.065g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	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	56.6% 73.6g	13% 17g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	1.1% 0.81g	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	% 0.52g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 2.14g	g per day for Men 19-50 years
Fiber	12% 4.55g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Plain Bagel Chips	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	48.3% 0.58mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.7% 0.37mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.98% 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	39.4% 157μg	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	6% 0.9mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.76μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Bagel Chips	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.66% 26.6mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	20.6% 0.19mg	171% 1.54mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	70% 5.6mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43.2mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	32.4% 0.75mg	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	20.7% 145mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	4.57% 155mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	73% 40μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	17.2% 258mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.15% 5.6g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Plain Bagel Chips vs Sunflower Seeds:

• Plain Bagel Chips Snacks have 1.2 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Vitamin B1, 1.9 times more Vitamin B5, 8.9 times more Vitamin B6 and 33.5 times more Vitamin E than Plain Bagel Chips Snacks.
• Both Plain Bagel Chips Snacks and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Plain Bagel Chips Snacks 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 Plain Bagel Chips vs Sunflower Seeds:

• Plain Bagel Chips Snacks have 1.2 times more Iron and 33.5 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Calcium, 8.3 times more Copper, 6.4 times more Magnesium, 2.2 times more Manganese, 3.9 times more Phosphorus, 3.6 times more Potassium and 3.9 times more Zinc than Plain Bagel Chips Snacks.
• Both Plain Bagel Chips Snacks and Dried Sunflower Seed Kernels have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Plain Bagel Chips Snacks have 2 times more Saturated Fat, 4.3 times more Carbohydrate and 3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Fat, 8.8 times more Omega 6, 1.6 times more Fiber and 1.3 times more Protein than Plain Bagel Chips Snacks.
• Both Plain Bagel Chips Snacks and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Plain Bagel Chips Snacks as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.