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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Tortillas, ready-to-bake or -fry, flour, without added calcium	11%	20%	69%

Macro Nutrients

	Roasted Sunflower Seeds	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Energy	91% 2640kcal	51% 1474kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	33.2% 32.2g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	24.7% 7.9g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	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	84% 109g	194% 252g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	132% 50.3g	39.4% 15g	38g per day for Men 19-50 years
Protein	157% 87.7g	70.5% 39.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	101% 16.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	52.8% 2.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	269% 1075μg	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	789% 118mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Calcium	31.8% 318mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	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	215% 17.2mg	187% 15mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	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	748% 5239mg	80.4% 562mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	193% 106μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	145% 2168mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	3.3% 122g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Vitamin B3, 12.1 times more Vitamin B5, 16.1 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While Tortillas, ready-to-bake or -fry, flour, without added calcium contain 5 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Tortillas, ready-to-bake or -fry, flour, without added calcium have similar amounts of Vitamin B2 per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Calcium, 6.9 times more Copper, 5 times more Magnesium, 4.6 times more Manganese, 9.3 times more Phosphorus, 6.5 times more Potassium, 3.4 times more Selenium and 7.5 times more Zinc than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While Tortillas, ready-to-bake or -fry, flour, without added calcium contain 159.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Tortillas, ready-to-bake or -fry, flour, without added calcium have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Energy, 7 times more Fat, 3 times more Saturated Fat, 1.3 times more Omega 3, 32.5 times more Omega 6, 3.4 times more Fiber and 2.2 times more Protein than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While Tortillas, ready-to-bake or -fry, flour, without added calcium contain 2.3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.