Comparing Nutrients in 300 calories Cinnamon-raisin BagelsVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Cinnamon-raisin Bagels

110g

Oil Roasted Sunflower Seeds

50.7g

Oil Roasted Sunflower Seed Kernels have 2.2 times more energy per unit of mass than Cinnamon-raisin Bagels, which is very high in comparison to other foods. Cinnamon-raisin Bagels having high energy density.

Which food has more nutrients per 300 calories - Cinnamon-raisin Bagels or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cinnamon-raisin Bagels

14%

80%

Oil Roasted Sunflower Seeds

13%

73%

14%

300 kcal ▼

Macro Nutrients

Cinnamon-raisin Bagelsvs Oil Roasted Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1.9%1.86g

Fat

27%26g

1.86 gvs26 g

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

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0.94%0.3g

Saturated Fat

11%3.6g

0.3 gvs3.6 g

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

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2.67%0.043g

Omega 3

2.57%0.041g

0.043 gvs0.041 g

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

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4.07%0.69g

Omega 6

102%17.3g

0.69 gvs17.3 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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46.5%60.4g

Carbohydrate

8.92%11.6g

60.4 gvs11.6 g

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

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9.03%6.55g

Sugars

2.17%1.58g

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

6.55 gvs1.58 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0.38g

NA gvs0.38 g

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

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Sucrose

%1.2g

NA gvs1.2 g

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

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6.63%2.5g

Fiber

14%5.37g

2.5 gvs5.37 g

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

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19%10.7g

Protein

18%10g

10.7 gvs10 g

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

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Vitamins

Cinnamon-raisin Bagelsvs Oil Roasted Sunflower Seeds

2.55%23μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

23 μgvs0 μg

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

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35%0.42mg

Vitamin B1

13.5%0.16mg

Thiamine

0.42 mgvs0.16 mg

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

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23.3%0.3mg

Vitamin B2

11%0.14mg

Riboflavin

0.3 mgvs0.14 mg

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

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21%3.37mg

Vitamin B3

13%2.1mg

Niacin, nicotinic acid, niacinamide

3.37 mgvs2.1 mg

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

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11%0.56mg

Vitamin B5

70.3%3.5mg

Pantothenic acid

0.56 mgvs3.5 mg

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

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5.22%0.068mg

Vitamin B6

31%0.4mg

Pyridoxine

0.068 mgvs0.4 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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30.4%122μg

Vitamin B9

29.6%119μg

Folates and Folic Acid

122 μgvs119 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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0.85%0.77mg

Vitamin C

0.62%0.56mg

Ascorbic acid

0.77 mgvs0.56 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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2.26%0.34mg

Vitamin E

123%18.4mg

Tocopherols and Tocotrienols

0.34 mgvs18.4 mg

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

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0.64%0.77μg

Vitamin K

1.3%1.57μg

Phytomenadione or phylloquinone

0.77 μgvs1.57 μg

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

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Minerals

Cinnamon-raisin Bagelsvs Oil Roasted Sunflower Seeds

2.1%21mg

Calcium

4.4%44mg

21 mgvs44 mg

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

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20%0.18mg

Copper

102%0.91mg

0.18 mgvs0.91 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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52%4.16mg

Iron

27%2.17mg

4.16 mgvs2.17 mg

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

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7.3%30.7mg

Magnesium

15.3%64.4mg

30.7 mgvs64.4 mg

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

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41.7%0.96mg

Manganese

46%1.05mg

0.96 mgvs1.05 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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15.6%109mg

Phosphorus

82.5%577mg

109 mgvs577 mg

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

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4.77%162mg

Potassium

7.2%245mg

162 mgvs245 mg

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

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61.7%34μg

Selenium

72%39.6μg

34 μgvs39.6 μg

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

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29.7%446mg

Sodium

0.1%1.52mg

446 mgvs1.52 mg

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

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11.2%1.24mg

Zinc

24%2.64mg

1.24 mgvs2.64 mg

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

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0.95%35g

Water

0.021%0.78g

35 gvs0.78 g

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

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Lets compare vitamin content per 300 calories of Cinnamon-raisin Bagels vs Oil Roasted Sunflower Seeds:

Cinnamon-raisin Bagels have 2.6 times more Vitamin B1, 2.1 times more Vitamin B2 and 1.6 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 6.3 times more Vitamin B5, 5.9 times more Vitamin B6 and 54.2 times more Vitamin E than Cinnamon-raisin Bagels.
Both Cinnamon-raisin Bagels and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B9 per 300 kcal.
Both Cinnamon-raisin Bagels as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cinnamon-raisin Bagels vs Oil Roasted Sunflower Seeds:

Cinnamon-raisin Bagels have 1.9 times more Iron and 293.1 times more Sodium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Calcium, 5.1 times more Copper, 2.1 times more Magnesium, 5.3 times more Phosphorus, 1.5 times more Potassium and 2.1 times more Zinc than Cinnamon-raisin Bagels.
Both Cinnamon-raisin Bagels and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cinnamon-raisin Bagels have 5.2 times more Carbohydrate and 4.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 14 times more Fat, 11.9 times more Saturated Fat, 25.1 times more Omega 6 and 2.1 times more Fiber than Cinnamon-raisin Bagels.
Both Cinnamon-raisin Bagels and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
Both Cinnamon-raisin Bagels as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cinnamon-raisin BagelsVS Toasted Cinnamon-raisin BagelsOil Roasted Sunflower SeedsVS Toasted Cinnamon-raisin BagelsCinnamon-raisin BagelsVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Cinnamon-raisin BagelsVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Cinnamon-raisin Bagels or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: