Comparing Nutrients in 1 pound Sunflower Seeds VS Tortillas, ready-to-bake or -fry, flour, without added calcium

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Tortillas, ready-to-bake or -fry, flour, without added calcium	11%	20%	69%

Macro Nutrients

	Sunflower Seeds	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Energy	91% 2649kcal	51% 1474kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	33.2% 32.2g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	24.7% 7.9g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	27% 4.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	194% 252g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	39.4% 15g	38g per day for Men 19-50 years
Protein	168% 94g	70.5% 39.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	101% 16.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	52.8% 2.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	17.4% 0.23mg	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	257% 1030μg	139% 558μg	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	7.06% 6.35mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1064% 160mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Calcium	35.4% 354mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	135% 1.2mg	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	298% 24mg	187% 15mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	91% 2.1mg	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	428% 2994mg	80.4% 562mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	193% 106μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	145% 2168mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Tortillas, ready-to-bake or -fry, flour, without added calcium per 1 lb

Compare the macro and micronutrient content in 1 lb of Sunflower Seeds versus 1 lb of Tortillas, ready-to-bake or -fry, flour, without added calcium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• 1 pound of Sunflower Seeds has 2.8 times more Vitamin B1, 1.2 times more Vitamin B2, 2.3 times more Vitamin B3, 1.9 times more Vitamin B5, 26.9 times more Vitamin B6 and 1.8 times more Vitamin B9 than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• Both Dried Sunflower Seed Kernels as well as Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Sunflower Seeds vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• 1 pound of Sunflower Seeds has 2 times more Calcium, 6.7 times more Copper, 1.6 times more Iron, 12.5 times more Magnesium, 4.2 times more Manganese, 5.3 times more Phosphorus, 4.9 times more Potassium, 2.3 times more Selenium and 7 times more Zinc than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 1 lb of Tortillas, ready-to-bake or -fry, flour, without added calcium contains 53.1 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seeds has 1.8 times more Energy, 7.2 times more Fat, 2.6 times more Saturated Fat, 22.8 times more Omega 6, 2.6 times more Fiber and 2.4 times more Protein than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 1 lb of Tortillas, ready-to-bake or -fry, flour, without added calcium contains 2.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Tortillas, ready-to-bake or -fry, flour, without added calcium offer comparable quantities of Omega 3 per one pound.