Comparing Nutrients in 7 ounces Plain Bagel Chips VS 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	31% 895kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	42.4% 13.6g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	7.3% 0.12g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 132g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	16.5% 12g	7.17% 5.2g	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	2% 1.45g	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	% 0.93g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 4.96g	g per day for Men 19-50 years
Fiber	21.4% 8.14g	45% 17g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Plain Bagel Chips	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.5% 1.04mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.4% 0.67mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15.2mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	205% 2.67mg	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	70.4% 282μg	113% 450μg	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	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	10.7% 1.6mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Bagel Chips	Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	397% 3.57mg	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	125% 10mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	168% 3.87mg	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	37% 260mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	31% 462mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Plain Bagel Chips vs Sunflower Seeds:

• Plain Bagel Chips Snacks have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Vitamin B1, 2.4 times more Vitamin B5, 11.5 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and 43.4 times more Vitamin E than Plain Bagel Chips Snacks.
• Both Plain Bagel Chips Snacks and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 7 oz.
• Both Plain Bagel Chips Snacks as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Plain Bagel Chips vs Sunflower Seeds:

• Plain Bagel Chips Snacks have 25.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.3 times more Calcium, 10.8 times more Copper, 8.3 times more Magnesium, 2.9 times more Manganese, 5 times more Phosphorus, 4.6 times more Potassium, 1.5 times more Selenium and 5 times more Zinc than Plain Bagel Chips Snacks.
• Both Plain Bagel Chips Snacks and Dried Sunflower Seed Kernels have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Plain Bagel Chips Snacks have 1.5 times more Saturated Fat, 3.3 times more Carbohydrate and 2.3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 3.4 times more Fat, 11.4 times more Omega 6, 2.1 times more Fiber and 1.7 times more Protein than Plain Bagel Chips Snacks.
• Both Plain Bagel Chips Snacks and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 7 oz.
• Both Plain Bagel Chips Snacks as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.