Comparing Nutrients in 100 calories Tortillas, ready-to-bake or -fry, whole wheat VS Roasted Sunflower Seeds

Weight per 100 calories

• Tortillas, ready-to-bake or -fry, whole wheat: 32.3g
• Roasted Sunflower Seeds: 17g

Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more energy per unit of mass than Tortillas, ready-to-bake or -fry, whole wheat, which is very high in comparison to other foods. Tortillas, ready-to-bake or -fry, whole wheat having high energy density.

Which food has more nutrients per 100 calories - Tortillas, ready-to-bake or -fry, whole wheat or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, whole wheat	13%	28%	59%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, whole wheat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.25% 3.15g	8.82% 8.56g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.57g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	0.67% 0.011g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	33% 5.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	3.2% 4.14g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	0.65% 0.47g	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	NA	g per day for Men 19-50 years
Fiber	8.3% 3.16g	5% 1.9g	38g per day for Men 19-50 years
Protein	5.62% 3.15g	5.93% 3.32g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, whole wheat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.17% 0.093mg	3.25% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.8% 1.57mg	7.56% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.74% 0.1mg	10.6% 0.14mg	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	11% 44.5μg	10% 40.7μg	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% 0mg	0.27% 0.24mg	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	1.94% 0.29mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.45μg	0.39% 0.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, whole wheat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.87% 78.7mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	9.53% 0.086mg	35% 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	10.6% 0.85mg	8.16% 0.65mg	8mg per day for Men 19-50 years
Magnesium	6.53% 27.4mg	5.28% 22mg	420mg per day for Men 19-50 years
Manganese	NA	15.8% 0.36mg	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% 112mg	28.4% 198mg	700mg per day for Men 19-50 years
Potassium	2.5% 84.5mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	21.7% 12μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	13.3% 199mg	0.034% 0.52mg	1500mg per day for Men 19-50 years
Zinc	5.63% 0.62mg	8.26% 0.91mg	11mg per day for Men 19-50 years
Water	0.26% 9.73g	0.006% 0.21g	3700g per day for Men 19-50 years

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

• Tortillas, ready-to-bake or -fry, whole wheat have 14.6 times more Vitamin B1, 2.2 times more Vitamin B2, 1.3 times more Vitamin B3 and 3.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B6 and 15.4 times more Vitamin E than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 100 kcal.
• Both Tortillas, ready-to-bake or -fry, whole wheat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Tortillas, ready-to-bake or -fry, whole wheat vs Roasted Sunflower Seeds:

• Tortillas, ready-to-bake or -fry, whole wheat have 6.5 times more Calcium, 1.3 times more Iron, 1.2 times more Magnesium and 386.1 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.7 times more Copper, 1.8 times more Phosphorus, 1.7 times more Potassium and 1.5 times more Zinc than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Tortillas, ready-to-bake or -fry, whole wheat have 1.8 times more Saturated Fat, 3.6 times more Carbohydrate, 1.7 times more Sugars and 1.7 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.7 times more Fat and 18.2 times more Omega 6 than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 100 kcal.
• Both Tortillas, ready-to-bake or -fry, whole wheat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.