Comparing Nutrients in 5 ounces Plain Bagel Chips VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Plain Bagel Chips	11%	30%	59%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Plain Bagel Chips	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	22% 639kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	30.3% 9.7g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	5.23% 0.084g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	17% 2.86g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.4% 94g	25% 32.4g	130g per day for Men 19-50 years
Sugars	11.8% 8.53g	6.1% 4.4g	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	1.43% 1.03g	0% 0g	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	% 0.67g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.36g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	39.5% 15g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Plain Bagel Chips	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.8% 0.74mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.7% 0.48mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68% 11mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.8% 0.17mg	86.4% 1.12mg	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	50.3% 201μg	83% 332μg	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	1.73% 1.56mg	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	7.65% 1.15mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.14% 7.37μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Bagel Chips	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.4% 34mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	26.3% 0.24mg	284% 2.56mg	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	89.5% 7.16mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	128% 2.95mg	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	26.5% 186mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	93% 51.3μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.19% 7.16g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Plain Bagel Chips vs Oil Roasted Sunflower Seeds:

• Plain Bagel Chips Snacks have 1.6 times more Vitamin B1, 1.2 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 14.9 times more Vitamin B5, 6.8 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and 44.9 times more Vitamin E than Plain Bagel Chips Snacks.
• Both Plain Bagel Chips Snacks as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Plain Bagel Chips vs Oil Roasted Sunflower Seeds:

• Plain Bagel Chips Snacks have 77.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.6 times more Calcium, 10.8 times more Copper, 3.3 times more Magnesium, 3.1 times more Manganese, 8.7 times more Phosphorus, 3.5 times more Potassium, 2.2 times more Selenium and 5.2 times more Zinc than Plain Bagel Chips Snacks.
• Both Plain Bagel Chips Snacks and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Plain Bagel Chips Snacks have 2.9 times more Carbohydrate, 1.9 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Energy, 3.4 times more Fat, 1.4 times more Omega 3, 17 times more Omega 6, 2.6 times more Fiber and 1.6 times more Protein than Plain Bagel Chips Snacks.
• Both Plain Bagel Chips Snacks and Oil Roasted Sunflower Seed Kernels have similar amounts of Saturated Fat per 5 oz.
• Both Plain Bagel Chips Snacks as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.