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

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, corn, without added salt	10%	10%	80%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, corn, without added salt	Sunflower Seeds	Recommended Dietary Allowance
Energy	34.7% 1007kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	4.73% 1.5g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	9.64% 0.15g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	29% 4.94g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 211g	69.8% 91g	130g per day for Men 19-50 years
Sugars	NA	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	62% 23.6g	103% 39g	38g per day for Men 19-50 years
Protein	46% 26g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, corn, without added salt	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.4% 0.99mg	469% 6.1mg	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	129% 517μg	257% 1030μg	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	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, corn, without added salt	Sunflower Seeds	Recommended Dietary Allowance
Calcium	79.4% 794mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	77.6% 0.7mg	907% 8.16mg	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	79.4% 6.35mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	79.3% 1.82mg	385% 8.85mg	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	203% 1424mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	20.5% 699mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	NA	437% 240μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.26mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	5.4% 200g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 13.2 times more Vitamin B1, 4.9 times more Vitamin B2, 5.6 times more Vitamin B3, 5.8 times more Vitamin B5, 6.1 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

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

• Tortillas, ready-to-bake or -fry, corn, without added salt have 2.2 times more Calcium and 9.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.7 times more Copper, 3.8 times more Iron, 5 times more Magnesium, 4.9 times more Manganese, 2.1 times more Phosphorus, 4.2 times more Potassium and 5.3 times more Zinc than Tortillas, ready-to-bake or -fry, corn, without added salt.

Comparison of macro-nutrients per 1 pound:

• Tortillas, ready-to-bake or -fry, corn, without added salt have 2.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Energy, 20.6 times more Fat, 13.3 times more Saturated Fat, 1.8 times more Omega 3, 21.2 times more Omega 6, 1.7 times more Fiber and 3.6 times more Protein than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.