Comparing Nutrients in 14 ounces Toasted Sunflower Seeds VS Enriched Tortilla Mix White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Enriched Tortilla Mix White Wheat Flour	10%	24%	66%

Macro Nutrients

	Toasted Sunflower Seeds	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Energy	84.7% 2457kcal	55.4% 1607kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	43.5% 42g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	51% 16.3g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	873% 148g	32.7% 5.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	205% 266g	130g per day for Men 19-50 years
Sugars	NA	NA	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	120% 45.6g	NA	38g per day for Men 19-50 years
Protein	122% 68.3g	68.5% 38.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	243% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	31.3% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	12.2% 0.16mg	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	236% 945μg	135% 540μg	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	6.17% 5.56mg	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	NA	43.4% 6.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Calcium	22.6% 226mg	81.4% 814mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	44% 0.4mg	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	338% 27mg	350% 28mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	106% 2.44mg	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	657% 4596mg	119% 833mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	179% 2687mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	1.1% 40g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Toasted Sunflower Seeds vs Enriched Tortilla Mix White Wheat Flour:

• Toasted Sunflower Seed Kernels no Salt have 17.9 times more Vitamin B5, 20.1 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Enriched Tortilla Mix White Wheat Flour.
• While Enriched Tortilla Mix White Wheat Flour contains 2.3 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.4 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Toasted Sunflower Seeds vs Enriched Tortilla Mix White Wheat Flour:

• Toasted Sunflower Seed Kernels no Salt have 18.3 times more Copper, 6.1 times more Magnesium, 3.4 times more Manganese, 5.5 times more Phosphorus, 4.9 times more Potassium and 8.3 times more Zinc than Enriched Tortilla Mix White Wheat Flour.
• While Enriched Tortilla Mix White Wheat Flour contains 3.6 times more Calcium and 225.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Enriched Tortilla Mix White Wheat Flour have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Toasted Sunflower Seed Kernels no Salt have 1.5 times more Energy, 5.3 times more Fat, 1.5 times more Saturated Fat, 26.7 times more Omega 6 and 1.8 times more Protein than Enriched Tortilla Mix White Wheat Flour.
• While Enriched Tortilla Mix White Wheat Flour contains 1.6 times more Omega 3 and 3.3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.