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

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, whole wheat	13%	28%	59%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, whole wheat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	42.4% 1230kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	40% 38.7g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	60.5% 19.4g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	22.4% 3.8g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 182g	63% 81.7g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	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	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	102% 39g	120% 45.6g	38g per day for Men 19-50 years
Protein	69% 38.7g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, whole wheat	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	272% 3.27mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.2% 1.15mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.3mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	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	137% 548μg	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	24% 3.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, whole wheat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	97% 968mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	117% 1.06mg	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	130% 10.4mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	80.3% 337mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	NA	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	196% 1373mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	30.6% 1040mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	267% 147μg	NA	55μg per day for Men 19-50 years
Sodium	163% 2449mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	69.3% 7.62mg	191% 21mg	11mg per day for Men 19-50 years
Water	3.23% 120g	0.11% 3.97g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Tortillas, ready-to-bake or -fry, whole wheat 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, whole wheat vs Toasted Sunflower Seeds:

• 14 ounces of Tortillas, ready-to-bake or -fry, whole wheat have 2.5 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 2.6 times more Vitamin B6 and 1.7 times more Vitamin B9 than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
• Both Tortillas, ready-to-bake or -fry, whole wheat 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, whole wheat vs Toasted Sunflower Seeds:

• 14 ounces of Tortillas, ready-to-bake or -fry, whole wheat have 4.3 times more Calcium and 205.7 times more Sodium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 6.9 times more Copper, 2.6 times more Iron, 1.5 times more Magnesium, 3.3 times more Phosphorus, 1.9 times more Potassium and 2.8 times more Zinc than Tortillas, ready-to-bake or -fry, whole wheat.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tortillas, ready-to-bake or -fry, whole wheat have 2.2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 2 times more Energy, 5.8 times more Fat, 2.4 times more Omega 3, 39 times more Omega 6 and 1.8 times more Protein than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Toasted Sunflower Seeds offer comparable quantities of Saturated Fat and Fiber per 14 ounces.