Comparing Nutrients in 100 calories Tortillas, ready-to-bake or -fry, corn, without added salt VS Sunflower Seeds

Weight per 100 calories

• Tortillas, ready-to-bake or -fry, corn, without added salt: 45g
• Sunflower Seeds: 17g

Dried Sunflower Seed Kernels have 2.6 times more energy per unit of mass than Tortillas, ready-to-bake or -fry, corn, without added salt, which is very high in comparison to other foods. Tortillas, ready-to-bake or -fry, corn, without added salt having above average energy density.

Which food has more nutrients per 100 calories - Tortillas, ready-to-bake or -fry, corn, without added salt or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, corn, without added salt	10%	10%	80%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, corn, without added salt	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.16% 1.13g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	0.96% 0.015g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	NA	0.62% 0.45g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	6.16% 2.34g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, corn, without added salt	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.2% 0.05mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.53% 0.033mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.75% 0.087mg	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.6% 0.099mg	17.7% 0.23mg	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	13% 51.4μg	9.7% 39μg	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% 0mg	0.27% 0.24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, corn, without added salt	Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.9% 79mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	34.2% 0.31mg	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	7.9% 0.63mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	6.97% 29.3mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	7.87% 0.18mg	14.5% 0.33mg	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	20.2% 141mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	2.04% 69.4mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	NA	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	0.33% 4.95mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	3.85% 0.42mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Tortillas, ready-to-bake or -fry, corn, without added salt vs Sunflower Seeds:

• Tortillas, ready-to-bake or -fry, corn, without added salt have 1.3 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5 times more Vitamin B1, 1.8 times more Vitamin B2, 2.1 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.3 times more Vitamin B6 than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Tortillas, ready-to-bake or -fry, corn, without added salt vs Sunflower Seeds:

• Tortillas, ready-to-bake or -fry, corn, without added salt have 5.9 times more Calcium and 1.3 times more Phosphorus than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.4 times more Copper, 1.4 times more Iron, 1.9 times more Magnesium, 1.8 times more Manganese, 1.6 times more Potassium and 2 times more Zinc than Tortillas, ready-to-bake or -fry, corn, without added salt.

Comparison of macro-nutrients per 100 calories:

• Tortillas, ready-to-bake or -fry, corn, without added salt have 6.1 times more Carbohydrate and 1.6 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.8 times more Fat, 5.1 times more Saturated Fat, 8.1 times more Omega 6 and 1.4 times more Protein than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.