Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Tortillas, ready-to-bake or -fry, flour, refrigerated

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Tortillas, ready-to-bake or -fry, flour, refrigerated	11%	24%	65%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Energy	93% 2685kcal	48% 1388kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	37.4% 36.2g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	41.4% 13.3g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	64% 1.03g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	55% 9.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	172% 224g	130g per day for Men 19-50 years
Sugars	19.5% 14g	23.2% 17g	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% 0g	1.75% 1.27g	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	% 3.36g	% 1.72g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 2.72g	g per day for Men 19-50 years
Fiber	127% 48g	41.8% 16g	38g per day for Men 19-50 years
Protein	162% 91g	66.4% 37g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	190% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	20.6% 0.27mg	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	265% 1061μg	107% 426μg	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	5.54% 5mg	0% 0mg	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	1099% 165mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	27.2% 32.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Calcium	39.5% 395mg	66.2% 662mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	52.4% 0.47mg	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	243% 19.4mg	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	106% 2.44mg	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	738% 5166mg	133% 934mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	16.7% 567mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	223% 3338mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.19% 7g	3.92% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Tortillas, ready-to-bake or -fry, flour, refrigerated per 1 lb

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

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

• 1 pound of Oil Roasted Sunflower Seeds has 12.3 times more Vitamin B5, 13.4 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin E than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While 1 lb of Tortillas, ready-to-bake or -fry, flour, refrigerated contains 1.6 times more Vitamin B1 and 2.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Tortillas, ready-to-bake or -fry, flour, refrigerated provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Tortillas, ready-to-bake or -fry, flour, refrigerated have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Tortillas, ready-to-bake or -fry, flour, refrigerated have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Tortillas, ready-to-bake or -fry, flour, refrigerated:

• 1 pound of Oil Roasted Sunflower Seeds has 17.3 times more Copper, 5.8 times more Magnesium, 3.9 times more Manganese, 5.5 times more Phosphorus, 3.9 times more Potassium, 3.5 times more Selenium and 9.8 times more Zinc than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While 1 lb of Tortillas, ready-to-bake or -fry, flour, refrigerated contains 1.7 times more Calcium and 245.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Tortillas, ready-to-bake or -fry, flour, refrigerated contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.9 times more Energy, 6.4 times more Fat, 2.4 times more Saturated Fat, 16.6 times more Omega 6, 3 times more Fiber and 2.4 times more Protein than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While 1 lb of Tortillas, ready-to-bake or -fry, flour, refrigerated contains 2.8 times more Omega 3 and 2.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Tortillas, ready-to-bake or -fry, flour, refrigerated offer comparable quantities of Sugars per one pound.