Comparing Nutrients in 500 calories Cinnamon-raisin BagelsVS Sunflower Seeds

Weight per 500 calories

Cinnamon-raisin Bagels

183g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 2.1 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 500 calories - Cinnamon-raisin Bagels or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cinnamon-raisin Bagels

14%

80%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Cinnamon-raisin Bagelsvs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3.2%3.1g

Fat

45.4%44g

3.1 gvs44 g

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

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1.56%0.5g

Saturated Fat

12%3.8g

0.5 gvs3.8 g

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

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4.45%0.071g

Omega 3

3.2%0.051g

0.071 gvs0.051 g

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

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6.8%1.15g

Omega 6

116%19.7g

1.15 gvs19.7 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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77.5%101g

Carbohydrate

13%17g

101 gvs17 g

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

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15%11g

Sugars

3.1%2.24g

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

11 gvs2.24 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

%2.14g

NA gvs2.14 g

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

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11%4.2g

Fiber

19.4%7.36g

4.2 gvs7.36 g

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

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32%18g

Protein

31.8%17.8g

18 gvs17.8 g

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

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Vitamins

Cinnamon-raisin Bagelsvs Sunflower Seeds

4.26%38.3μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

38.3 μgvs2.57 μg

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

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58.4%0.7mg

Vitamin B1

106%1.27mg

Thiamine

0.7 mgvs1.27 mg

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

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39%0.51mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.51 mgvs0.3 mg

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

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35%5.62mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

5.62 mgvs7.14 mg

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

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18.6%0.93mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.93 mgvs0.97 mg

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

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8.7%0.11mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.11 mgvs1.15 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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50.6%203μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

203 μgvs194 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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1.4%1.28mg

Vitamin C

1.33%1.2mg

Ascorbic acid

1.28 mgvs1.2 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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3.77%0.57mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.57 mgvs30 mg

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

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1.06%1.28μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.28 μgvs0 μg

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

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Minerals

Cinnamon-raisin Bagelsvs Sunflower Seeds

3.47%34.7mg

Calcium

6.68%66.8mg

34.7 mgvs66.8 mg

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

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33%0.3mg

Copper

171%1.54mg

0.3 mgvs1.54 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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86.7%6.93mg

Iron

56%4.5mg

6.93 mgvs4.5 mg

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

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12%51mg

Magnesium

66.3%278mg

51 mgvs278 mg

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

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69.5%1.6mg

Manganese

72.6%1.67mg

1.6 mgvs1.67 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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26%182mg

Phosphorus

80.7%565mg

182 mgvs565 mg

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

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7.94%270mg

Potassium

16.2%552mg

270 mgvs552 mg

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

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103%56.6μg

Selenium

82.5%45.4μg

56.6 μgvs45.4 μg

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

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49.5%743mg

Sodium

0.51%7.7mg

743 mgvs7.7 mg

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

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18.7%2.06mg

Zinc

39%4.3mg

2.06 mgvs4.3 mg

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

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1.58%58.4g

Water

0.11%4.05g

58.4 gvs4.05 g

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

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Lets compare vitamin content per 500 calories of Cinnamon-raisin Bagels vs Sunflower Seeds:

Cinnamon-raisin Bagels have 1.7 times more Vitamin B2 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.8 times more Vitamin B1, 1.3 times more Vitamin B3, 10.2 times more Vitamin B6 and 53.2 times more Vitamin E than Cinnamon-raisin Bagels.
Both Cinnamon-raisin Bagels and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 and Vitamin B9 per 500 kcal.
Both 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 500 kcal.

Comparing minerals per 500 calories for Cinnamon-raisin Bagels vs Sunflower Seeds:

Cinnamon-raisin Bagels have 1.5 times more Iron, 1.2 times more Selenium and 96.4 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.9 times more Calcium, 5.2 times more Copper, 5.4 times more Magnesium, 3.1 times more Phosphorus, 2 times more Potassium and 2.1 times more Zinc than Cinnamon-raisin Bagels.
Both Cinnamon-raisin Bagels and Dried Sunflower Seed Kernels have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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 14.2 times more Fat, 7.6 times more Saturated Fat, 17.1 times more Omega 6 and 1.8 times more Fiber than Cinnamon-raisin Bagels.
Both Cinnamon-raisin Bagels and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
Both Cinnamon-raisin Bagels as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cinnamon-raisin BagelsVS Toasted Cinnamon-raisin BagelsSunflower SeedsVS Toasted Cinnamon-raisin BagelsCinnamon-raisin BagelsVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Cinnamon-raisin BagelsVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cinnamon-raisin Bagels or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: