Comparing Nutrients in 14 ounces Tortillas, ready-to-bake or -fry, flour, refrigerated VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, refrigerated	11%	24%	65%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, refrigerated	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	42% 1214kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	32.7% 31.7g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	36.3% 11.6g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	56% 0.9g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	48% 8.2g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	63% 81.7g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	1.53% 1.1g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	36.6% 14g	120% 45.6g	38g per day for Men 19-50 years
Protein	58% 32.5g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, refrigerated	Toasted 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	166% 2mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.5mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.6% 2.23mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	246% 3.2mg	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	93% 373μg	236% 945μg	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	6.17% 5.56mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 28.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, refrigerated	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	58% 579mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	809% 7.28mg	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	180% 14.4mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	365% 8.4mg	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	117% 818mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	161% 88.5μg	NA	55μg per day for Men 19-50 years
Sodium	195% 2921mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	191% 21mg	11mg per day for Men 19-50 years
Water	3.43% 127g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortillas, ready-to-bake or -fry, flour, refrigerated VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Tortillas, ready-to-bake or -fry, flour, refrigerated versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tortillas, ready-to-bake or -fry, flour, refrigerated vs Toasted Sunflower Seeds:

• 14 ounces of Tortillas, ready-to-bake or -fry, flour, refrigerated have 1.5 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 12.6 times more Vitamin B5, 13.6 times more Vitamin B6 and 2.5 times more Vitamin B9 than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tortillas, ready-to-bake or -fry, flour, refrigerated vs Toasted Sunflower Seeds:

• 14 ounces of Tortillas, ready-to-bake or -fry, flour, refrigerated have 2.6 times more Calcium and 245.3 times more Sodium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 17.6 times more Copper, 1.9 times more Iron, 5.9 times more Magnesium, 3.9 times more Manganese, 5.6 times more Phosphorus, 3.9 times more Potassium and 10 times more Zinc than Tortillas, ready-to-bake or -fry, flour, refrigerated.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tortillas, ready-to-bake or -fry, flour, refrigerated have 2.9 times more Omega 3 and 2.4 times more Carbohydrate than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 2 times more Energy, 7.1 times more Fat, 2 times more Saturated Fat, 18.1 times more Omega 6, 3.3 times more Fiber and 2.1 times more Protein than Tortillas, ready-to-bake or -fry, flour, refrigerated.