Comparing Nutrients in 1 kilogram Tortillas, ready-to-bake or -fry, corn VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, corn	10%	11%	79%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, corn	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	75% 2180kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	29.4% 28.5g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	14% 4.53g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	81.5% 14g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	343% 446g	176% 229g	130g per day for Men 19-50 years
Sugars	12% 8.8g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	166% 63g	279% 106g	38g per day for Men 19-50 years
Protein	102% 57g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, corn	Oil 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	78.3% 0.94mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	609% 7.9mg	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	12.5% 50μg	585% 2340μg	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	12.2% 11mg	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	18.7% 2.8mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, corn	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	81% 810mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	2004% 18mg	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	154% 12.3mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	171% 720mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	904% 21mg	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	449% 3140mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	474% 52mg	11mg per day for Men 19-50 years
Water	12.4% 459g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortillas, ready-to-bake or -fry, corn VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Tortillas, ready-to-bake or -fry, corn versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tortillas, ready-to-bake or -fry, corn vs Oil Roasted Sunflower Seeds:

• 1 kg of Oil Roasted Sunflower Seed Kernels contains 3.4 times more Vitamin B1, 4.3 times more Vitamin B2, 2.8 times more Vitamin B3, 63.7 times more Vitamin B5, 3.6 times more Vitamin B6, 46.8 times more Vitamin B9, 129.8 times more Vitamin E and more Vitamin K than Tortillas, ready-to-bake or -fry, corn.
• 1 kilogram of Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K
• Both Tortillas, ready-to-bake or -fry, corn as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tortillas, ready-to-bake or -fry, corn vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Tortillas, ready-to-bake or -fry, corn has 15 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 11.7 times more Copper, 3.5 times more Iron, 1.8 times more Magnesium, 6.4 times more Manganese, 3.6 times more Phosphorus, 2.6 times more Potassium, 12.8 times more Selenium and 4 times more Zinc than Tortillas, ready-to-bake or -fry, corn.
• Both Tortillas, ready-to-bake or -fry, corn and Oil Roasted Sunflower Seeds contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tortillas, ready-to-bake or -fry, corn has 2 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 2.7 times more Energy, 18 times more Fat, 15.6 times more Saturated Fat, 2.4 times more Omega 3, 24.7 times more Omega 6, 3.5 times more Sugars, 1.7 times more Fiber and 3.5 times more Protein than Tortillas, ready-to-bake or -fry, corn.