Comparing Nutrients in 7 ounces Oat Bran Bagels VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bagels	16%	4%	80%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Oat Bran Bagels	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.4% 506kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	5.43% 0.92g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	4.46% 3.23g	7.47% 5.4g	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	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	19% 7.14g	58% 22g	38g per day for Men 19-50 years
Protein	38% 21.2g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bagels	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.7% 0.66mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.7% 5.87mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	123% 1.6mg	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	118% 470μg	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	0.44% 0.4mg	3.1% 2.78mg	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	4.37% 0.65mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bagels	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.4% 24mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	404% 3.63mg	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	76.4% 6.1mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	74.5% 1.7mg	182% 4.2mg	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	31% 218mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	123% 68μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	78% 1171mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	1.76% 65.3g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oat Bran Bagels vs Roasted Sunflower Seeds:

• Oat Bran Bagels have 3.1 times more Vitamin B1 and 1.4 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Vitamin B3, 15.8 times more Vitamin B5, 18.7 times more Vitamin B6, 2.4 times more Vitamin B9, 7 times more Vitamin C, 79.1 times more Vitamin E and 6.8 times more Vitamin K than Oat Bran Bagels.
• Both Oat Bran Bagels as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oat Bran Bagels vs Roasted Sunflower Seeds:

• Oat Bran Bagels have 196.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.8 times more Calcium, 12.1 times more Copper, 4.2 times more Magnesium, 2.4 times more Manganese, 10.5 times more Phosphorus, 7.4 times more Potassium, 2.3 times more Selenium and 5.9 times more Zinc than Oat Bran Bagels.
• Both Oat Bran Bagels and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oat Bran Bagels have 2.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Energy, 41.5 times more Fat, 27.3 times more Saturated Fat, 3.1 times more Omega 3, 70.5 times more Omega 6, 1.7 times more Sugars, 3.1 times more Fiber and 1.8 times more Protein than Oat Bran Bagels.
• Both Oat Bran Bagels as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.