Comparing Nutrients in 7 ounces Whole Grain Bagels VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Whole Grain Bagels	15%	0%	85%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Whole Grain Bagels	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.4% 506kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	44% 14g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.2% 108g	35% 45.4g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	8.5% 6.17g	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	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	NA	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	24.5% 9.33g	55.4% 21g	38g per day for Men 19-50 years
Protein	33% 18.5g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Whole Grain Bagels	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	115% 1.4mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.3% 0.78mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.7% 9.23mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	121% 1.57mg	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	69.5% 278μg	116% 464μg	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	2.43% 2.2mg	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	3.18% 0.48mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Grain Bagels	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18.5% 185mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	398% 3.58mg	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	104% 8.3mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	NA	179% 4.13mg	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	41% 286mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	95% 52μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	49.2% 738mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	1.85% 68.5g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Whole Grain Bagels vs Oil Roasted Sunflower Seeds:

• Whole Grain White Bagels have 2.2 times more Vitamin B1 and 1.4 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.5 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C, 151.4 times more Vitamin E and 6.2 times more Vitamin K than Whole Grain White Bagels.
• Both Whole Grain White Bagels and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 7 oz.
• Both Whole Grain White Bagels as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Whole Grain Bagels vs Oil Roasted Sunflower Seeds:

• Whole Grain White Bagels have 124 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 11.5 times more Copper, 3.1 times more Magnesium, 7.9 times more Phosphorus, 2.7 times more Potassium, 3 times more Selenium and 3.2 times more Zinc than Whole Grain White Bagels.
• Both Whole Grain White Bagels and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium and Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Whole Grain White Bagels have 2.4 times more Carbohydrate and 3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.3 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 2.3 times more Fiber and 2.2 times more Protein than Whole Grain White Bagels.
• Both Whole Grain White Bagels as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.