Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Tortillas, ready-to-bake or -fry, corn, without added salt

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Tortillas, ready-to-bake or -fry, corn, without added salt: 135g

Roasted Sunflower Seeds have 2.6 times more energy per 100g than Tortillas, ready-to-bake or -fry, corn, without added salt. It has very high energy density when compared to other foods. Tortillas, ready-to-bake or -fry, corn, without added salt having above average energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Tortillas, ready-to-bake or -fry, corn, without added salt?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Tortillas, ready-to-bake or -fry, corn, without added salt	10%	10%	80%

Macro Nutrients

	Roasted Sunflower Seeds	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	3.5% 3.38g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	2.87% 0.046g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	8.65% 1.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	48.4% 63g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	15% 5.72g	18.5% 7.03g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	7.6% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	12.7% 2.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	5.24% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	22.8% 0.3mg	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	30.5% 122μg	38.5% 154μg	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	0.8% 0.72mg	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	89.7% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Calcium	3.6% 36mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	23% 0.21mg	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	24.5% 1.96mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	23.6% 0.54mg	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	85% 595mg	60.6% 424mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	6.12% 208mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	NA	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	0.99% 15mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	1.6% 59.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Tortillas, ready-to-bake or -fry, corn, without added salt:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 13.8 times more Vitamin B5 and 1.4 times more Vitamin B6 than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While Tortillas, ready-to-bake or -fry, corn, without added salt contain 2.8 times more Vitamin B1 and 1.3 times more Vitamin B9 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, corn, without added salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Tortillas, ready-to-bake or -fry, corn, without added salt:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.5 times more Copper, 2 times more Manganese, 1.4 times more Phosphorus, 2.1 times more Potassium and 2.1 times more Zinc than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While Tortillas, ready-to-bake or -fry, corn, without added salt contain 6.6 times more Calcium and 1.3 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Tortillas, ready-to-bake or -fry, corn, without added salt have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 7.6 times more Fat, 6 times more Saturated Fat, 11.5 times more Omega 6 and 1.3 times more Protein than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While Tortillas, ready-to-bake or -fry, corn, without added salt contain 5.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Tortillas, ready-to-bake or -fry, corn, without added salt have similar amounts of Energy and Fiber per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.