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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 pound of Tortillas, ready-to-bake or -fry, flour, refrigerated has 1.6 times more Vitamin B1 and 2.3 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 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.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated and Oil Roasted Sunflower Seeds 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 Tortillas, ready-to-bake or -fry, flour, refrigerated as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Tortillas, ready-to-bake or -fry, flour, refrigerated has 1.7 times more Calcium and 245.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 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.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated and Oil Roasted Sunflower Seeds contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

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