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

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Sunflower Seeds	Recommended Dietary Allowance
Energy	40.6% 1179kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	15% 4.86g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	96% 1.54g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	41% 7g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 196g	61% 79.4g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	14.3% 10.4g	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	0.16% 0.12g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 1.9g	% 9.92g	g per day for Men 19-50 years
Fiber	25% 9.53g	90% 34g	38g per day for Men 19-50 years
Protein	56.8% 31.8g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	161% 1.93mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	411% 5.34mg	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	117% 468μg	225% 901μg	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	22.8% 3.4mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Sunflower Seeds	Recommended Dietary Allowance
Calcium	64.7% 647mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	794% 7.14mg	0.9mg per day for Men 19-50 years
Fluoride	2% 79.4μg	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	165% 13mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	336% 7.74mg	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	121% 845mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	158% 87μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	196% 2945mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	180% 20mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Tortillas, ready-to-bake or -fry, flour, shelf stable have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3 times more Vitamin B1, 2.9 times more Vitamin B2, 2 times more Vitamin B3, 4 times more Vitamin B5, 48 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and 40.9 times more Vitamin E than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Tortillas, ready-to-bake or -fry, flour, shelf stable have 2.1 times more Calcium and 82.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 15.7 times more Copper, 1.6 times more Iron, 15.5 times more Magnesium, 3.8 times more Manganese, 3.1 times more Phosphorus, 4.8 times more Potassium, 2.4 times more Selenium and 8.8 times more Zinc than Tortillas, ready-to-bake or -fry, flour, shelf stable.

Comparison of macro-nutrients per 14 ounces:

• Tortillas, ready-to-bake or -fry, flour, shelf stable have 6.5 times more Omega 3 and 2.5 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Energy, 6.8 times more Fat, 3.6 times more Saturated Fat, 13.1 times more Omega 6, 3.6 times more Fiber and 2.6 times more Protein than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Dried Sunflower Seed Kernels have similar amounts of Sugars per 14 oz.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.