Comparing Nutrients in 100 calories Sunflower Seeds VS Tortillas, ready-to-bake or -fry, flour, refrigerated

Weight per 100 calories

• Sunflower Seeds: 17g
• Tortillas, ready-to-bake or -fry, flour, refrigerated: 32.7g

Sunflower Seeds have 1.9 times more energy per 100g than Tortillas, ready-to-bake or -fry, flour, refrigerated. It has very high energy density when compared to other foods. Tortillas, ready-to-bake or -fry, flour, refrigerated having high energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Tortillas, ready-to-bake or -fry, flour, refrigerated?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Tortillas, ready-to-bake or -fry, flour, refrigerated	11%	24%	65%

Macro Nutrients

	Sunflower Seeds	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	3.96% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	12.4% 16g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	1.67% 1.2g	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	0.13% 0.092g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 0.2g	g per day for Men 19-50 years
Fiber	3.88% 1.47g	3% 1.14g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	4.8% 2.68g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	7.1% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	3.67% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	1.5% 0.019mg	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	9.7% 39μg	7.68% 30.7μg	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% 0mg	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	40% 6.02mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.96% 2.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	4.77% 47.7mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	3.78% 0.034mg	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	11.2% 0.9mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	1.7% 7.2mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	7.64% 0.18mg	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	16% 113mg	9.6% 67.3mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	1.2% 41mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	16% 241mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	1.57% 0.17mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.28% 10.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Tortillas, ready-to-bake or -fry, flour, refrigerated:

• Dried Sunflower Seed Kernels have 1.5 times more Vitamin B1, 11.9 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin E than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While Tortillas, ready-to-bake or -fry, flour, refrigerated contain 1.5 times more Vitamin B2 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Tortillas, ready-to-bake or -fry, flour, refrigerated have similar amounts of Vitamin B3 and Vitamin B5 per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Tortillas, ready-to-bake or -fry, flour, refrigerated have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Tortillas, ready-to-bake or -fry, flour, refrigerated:

• Dried Sunflower Seed Kernels have 9.1 times more Copper, 7.7 times more Magnesium, 1.9 times more Manganese, 1.7 times more Phosphorus, 2.7 times more Potassium, 1.2 times more Selenium and 4.9 times more Zinc than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While Tortillas, ready-to-bake or -fry, flour, refrigerated contain 3.6 times more Calcium, 1.3 times more Iron and 156.1 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 3.4 times more Fat, 5.9 times more Omega 6, 1.3 times more Fiber and 1.3 times more Protein than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While Tortillas, ready-to-bake or -fry, flour, refrigerated contain 1.3 times more Saturated Fat, 7.2 times more Omega 3, 4.7 times more Carbohydrate and 2.7 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Tortillas, ready-to-bake or -fry, flour, refrigerated have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Tortillas, ready-to-bake or -fry, flour, refrigerated have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.