Comparing Nutrients in 100 calories Roasted Sunflower Seeds VS Toasted Cinnamon-raisin Bagels

Weight per 100 calories

• Roasted Sunflower Seeds: 17g
• Toasted Cinnamon-raisin Bagels: 34g

Roasted Sunflower Seeds have 2 times more energy per 100g than Toasted Cinnamon-raisin Bagels. It has very high energy density when compared to other foods. Toasted Cinnamon-raisin Bagels having high energy density.

Which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Toasted Cinnamon-raisin Bagels?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Toasted Cinnamon-raisin Bagels	14%	5%	81%

Macro Nutrients

	Roasted Sunflower Seeds	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.82% 8.56g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.2% 4.14g	15.5% 20g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	3% 2.2g	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	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	5% 1.9g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	5.93% 3.32g	6.44% 3.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.87% 7.82μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	9.35% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.25% 0.042mg	7% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.56% 1.2mg	6.34% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	0.32% 0.016mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	1.57% 0.02mg	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	10% 40.7μg	8.67% 34.7μg	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	0.27% 0.24mg	0.23% 0.2mg	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	30% 4.5mg	0.77% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.46μg	0.23% 0.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.68% 6.8mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	6.05% 0.054mg	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	8.16% 0.65mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	5.28% 22mg	1.86% 7.82mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	4.85% 0.11mg	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	28.4% 198mg	4.03% 28.2mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	1.63% 55.4mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.52mg	8.4% 126mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	2.5% 0.28mg	11mg per day for Men 19-50 years
Water	0.006% 0.21g	0.25% 9.15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Roasted Sunflower Seeds vs Toasted Cinnamon-raisin Bagels:

• Dry Roasted Sunflower Seed Kernels no Salt have 75.7 times more Vitamin B5, 6.8 times more Vitamin B6 and 38.8 times more Vitamin E than Toasted Cinnamon-raisin Bagels.
• While Toasted Cinnamon-raisin Bagels contain 6.2 times more Vitamin B1 and 2.2 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Toasted Cinnamon-raisin Bagels have similar amounts of Vitamin B3 and Vitamin B9 per 100 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Toasted Cinnamon-raisin Bagels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Roasted Sunflower Seeds vs Toasted Cinnamon-raisin Bagels:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Calcium, 5.8 times more Copper, 2.8 times more Magnesium, 3.2 times more Manganese, 7 times more Phosphorus, 2.6 times more Potassium, 1.2 times more Selenium and 3.3 times more Zinc than Toasted Cinnamon-raisin Bagels.
• While Toasted Cinnamon-raisin Bagels contain 2.1 times more Iron and 244.1 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 14 times more Fat, 8.9 times more Saturated Fat, 24.4 times more Omega 6 and 2.2 times more Fiber than Toasted Cinnamon-raisin Bagels.
• While Toasted Cinnamon-raisin Bagels contain 4.9 times more Carbohydrate and 4.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Toasted Cinnamon-raisin Bagels have similar amounts of Energy and Protein per 100 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Toasted Cinnamon-raisin Bagels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.