Comparing Nutrients in 100 calories Toasted Cinnamon-raisin BagelsVS Sunflower Seeds

Weight per 100 calories

Toasted Cinnamon-raisin Bagels

34g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 2 times more energy per unit of mass than Toasted Cinnamon-raisin Bagels, which is very high in comparison to other foods. Toasted Cinnamon-raisin Bagels having high energy density.

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

Macros Ratio

Protein Fat Carbs

Toasted Cinnamon-raisin Bagels

14%

81%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Toasted Cinnamon-raisin Bagelsvs Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.63%0.61g

Fat

9.1%8.8g

0.61 gvs8.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.31%0.1g

Saturated Fat

2.4%0.76g

0.1 gvs0.76 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.89%0.014g

Omega 3

0.64%0.01g

0.014 gvs0.01 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.36%0.23g

Omega 6

23.2%3.95g

0.23 gvs3.95 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15.5%20g

Carbohydrate

2.63%3.42g

20 gvs3.42 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3%2.2g

Sugars

0.62%0.45g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.2 gvs0.45 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.43g

NA gvs0.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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2.24%0.85g

Fiber

3.88%1.47g

0.85 gvs1.47 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.44%3.6g

Protein

6.35%3.56g

3.6 gvs3.56 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Toasted Cinnamon-raisin Bagelsvs Sunflower Seeds

0.87%7.82μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

7.82 μgvs0.51 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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9.35%0.11mg

Vitamin B1

21%0.25mg

Thiamine

0.11 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7%0.091mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.091 mgvs0.061 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.34%1mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

1 mgvs1.43 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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0.32%0.016mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.016 mgvs0.19 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.57%0.02mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.02 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.67%34.7μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

34.7 μgvs39 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.23%0.2mg

Vitamin C

0.27%0.24mg

Ascorbic acid

0.2 mgvs0.24 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.77%0.12mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

0.12 mgvs6.02 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.23%0.27μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.27 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Toasted Cinnamon-raisin Bagelsvs Sunflower Seeds

0.68%6.8mg

Calcium

1.34%13.4mg

6.8 mgvs13.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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6.05%0.054mg

Copper

34.2%0.31mg

0.054 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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17.4%1.4mg

Iron

11.2%0.9mg

1.4 mgvs0.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.86%7.82mg

Magnesium

13.3%55.7mg

7.82 mgvs55.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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4.85%0.11mg

Manganese

14.5%0.33mg

0.11 mgvs0.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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4.03%28.2mg

Phosphorus

16%113mg

28.2 mgvs113 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.63%55.4mg

Potassium

3.25%110mg

55.4 mgvs110 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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20.6%11.3μg

Selenium

16.5%9.08μg

11.3 μgvs9.08 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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8.4%126mg

Sodium

0.1%1.54mg

126 mgvs1.54 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.5%0.28mg

Zinc

7.8%0.86mg

0.28 mgvs0.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.25%9.15g

Water

0.022%0.81g

9.15 gvs0.81 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Toasted Cinnamon-raisin Bagels have 1.5 times more Vitamin B2 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.3 times more Vitamin B1, 1.4 times more Vitamin B3, 12.1 times more Vitamin B5, 11.3 times more Vitamin B6 and 52.1 times more Vitamin E than Toasted Cinnamon-raisin Bagels.
Both Toasted Cinnamon-raisin Bagels and Dried Sunflower Seed Kernels have similar amounts of Vitamin B9 per 100 kcal.
Both Toasted Cinnamon-raisin Bagels as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

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

Toasted Cinnamon-raisin Bagels have 1.5 times more Iron, 1.2 times more Selenium and 81.7 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2 times more Calcium, 5.7 times more Copper, 7.1 times more Magnesium, 3 times more Manganese, 4 times more Phosphorus, 2 times more Potassium and 3.1 times more Zinc than Toasted Cinnamon-raisin Bagels.

Comparison of macro-nutrients per 100 calories:

Toasted Cinnamon-raisin Bagels have 5.9 times more Carbohydrate and 4.9 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 14.4 times more Fat, 7.6 times more Saturated Fat, 17.1 times more Omega 6 and 1.7 times more Fiber than Toasted Cinnamon-raisin Bagels.
Both Toasted Cinnamon-raisin Bagels and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 100 kcal.
Both Toasted Cinnamon-raisin Bagels as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Toasted Cinnamon-raisin BagelsVS Oat Bran BagelsSunflower SeedsVS Oat Bran BagelsToasted Cinnamon-raisin BagelsVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Toasted Cinnamon-raisin BagelsVS Sunflower Seeds

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: