Comparing Nutrients in 500 calories Sunflower SeedsVS Toasted Cinnamon-raisin Bagels

Weight per 500 calories

Sunflower Seeds

85.6g

Toasted Cinnamon-raisin Bagels

170g

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 500 calories - Sunflower Seeds or Toasted Cinnamon-raisin Bagels?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Toasted Cinnamon-raisin Bagels

14%

81%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Toasted Cinnamon-raisin Bagels

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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45.4%44g

Fat

3.16%3.06g

44 gvs3.06 g

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

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12%3.8g

Saturated Fat

1.57%0.5g

3.8 gvs0.5 g

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

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3.2%0.051g

Omega 3

4.46%0.071g

0.051 gvs0.071 g

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

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116%19.7g

Omega 6

6.8%1.16g

19.7 gvs1.16 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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13%17g

Carbohydrate

77.6%101g

17 gvs101 g

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

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3.1%2.24g

Sugars

15%11g

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

2.24 gvs11 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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%2.14g

Sucrose

2.14 gvsNA g

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

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19.4%7.36g

Fiber

11%4.25g

7.36 gvs4.25 g

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

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31.8%17.8g

Protein

32%18g

17.8 gvs18 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Toasted Cinnamon-raisin Bagels

0.29%2.57μg

Vitamin A

4.35%39μg

RAE, retinol activity equivalents

2.57 μgvs39 μg

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

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106%1.27mg

Vitamin B1

46.8%0.56mg

Thiamine

1.27 mgvs0.56 mg

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

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23.4%0.3mg

Vitamin B2

35%0.46mg

Riboflavin

0.3 mgvs0.46 mg

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

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44.6%7.14mg

Vitamin B3

31.7%5.07mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs5.07 mg

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

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19.3%0.97mg

Vitamin B5

1.6%0.08mg

Pantothenic acid

0.97 mgvs0.08 mg

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

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88.6%1.15mg

Vitamin B6

7.85%0.1mg

Pyridoxine

1.15 mgvs0.1 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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48.6%194μg

Vitamin B9

43.4%173μg

Folates and Folic Acid

194 μgvs173 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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1.33%1.2mg

Vitamin C

1.13%1.02mg

Ascorbic acid

1.2 mgvs1.02 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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201%30mg

Vitamin E

3.85%0.58mg

Tocopherols and Tocotrienols

30 mgvs0.58 mg

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

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0%0μg

Vitamin K

1.13%1.36μg

Phytomenadione or phylloquinone

0 μgvs1.36 μg

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

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Minerals

Sunflower Seedsvs Toasted Cinnamon-raisin Bagels

6.68%66.8mg

Calcium

3.4%34mg

66.8 mgvs34 mg

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

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171%1.54mg

Copper

30.2%0.27mg

1.54 mgvs0.27 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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56%4.5mg

Iron

87%6.96mg

4.5 mgvs6.96 mg

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

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66.3%278mg

Magnesium

9.3%39mg

278 mgvs39 mg

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

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72.6%1.67mg

Manganese

24.3%0.56mg

1.67 mgvs0.56 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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80.7%565mg

Phosphorus

20%141mg

565 mgvs141 mg

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

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16.2%552mg

Potassium

8.15%277mg

552 mgvs277 mg

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

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82.5%45.4μg

Selenium

103%56.6μg

45.4 μgvs56.6 μg

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

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0.51%7.7mg

Sodium

42%629mg

7.7 mgvs629 mg

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

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39%4.3mg

Zinc

12.5%1.38mg

4.3 mgvs1.38 mg

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

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0.11%4.05g

Water

1.24%45.7g

4.05 gvs45.7 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 Sunflower Seeds vs Toasted Cinnamon-raisin Bagels:

Dried Sunflower Seed Kernels have 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.
While Toasted Cinnamon-raisin Bagels contain 1.5 times more Vitamin B2 than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Toasted Cinnamon-raisin Bagels have similar amounts of Vitamin B9 per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Toasted Cinnamon-raisin Bagels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

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

Dried Sunflower Seed Kernels have 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.
While Toasted Cinnamon-raisin Bagels contain 1.5 times more Iron and 81.7 times more Sodium than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Toasted Cinnamon-raisin Bagels have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have 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.
While Toasted Cinnamon-raisin Bagels contain 5.9 times more Carbohydrate and 4.9 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Toasted Cinnamon-raisin Bagels have similar amounts of Energy and Protein per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Toasted Cinnamon-raisin Bagels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsToasted Cinnamon-raisin BagelsVS Roasted Sunflower SeedsSunflower SeedsVS Oat Bran BagelsToasted Cinnamon-raisin BagelsVS Oat Bran Bagels

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS Toasted Cinnamon-raisin Bagels

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: