Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Tortillas, ready-to-bake or -fry, corn

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Tortillas, ready-to-bake or -fry, corn: 138g

Oil Roasted Sunflower Seeds have 2.7 times more energy per 100g than Tortillas, ready-to-bake or -fry, corn. It has very high energy density when compared to other foods. Tortillas, ready-to-bake or -fry, corn having above average energy density.

Which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Tortillas, ready-to-bake or -fry, corn?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Tortillas, ready-to-bake or -fry, corn	10%	11%	79%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	4.04% 3.92g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	1.95% 0.62g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	2.92% 0.047g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	11.2% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	47.3% 61.4g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	1.67% 1.2g	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	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	14% 5.37g	23% 8.67g	38g per day for Men 19-50 years
Protein	18% 10g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	6.9% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	23% 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	29.6% 119μg	1.72% 6.9μg	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	0.62% 0.56mg	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	123% 18.4mg	2.57% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Calcium	4.4% 44mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	23.5% 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	27% 2.17mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	19.5% 0.45mg	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	82.5% 577mg	61.7% 432mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	7.53% 256mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	15.3% 8.4μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	4.13% 62mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	1.7% 63g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Tortillas, ready-to-bake or -fry, corn:

• Oil Roasted Sunflower Seed Kernels have 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 23.4 times more Vitamin B5, 1.3 times more Vitamin B6, 17.2 times more Vitamin B9 and 47.8 times more Vitamin E than Tortillas, ready-to-bake or -fry, corn.
• Both Oil Roasted Sunflower Seed Kernels and Tortillas, ready-to-bake or -fry, corn have similar amounts of Vitamin B3 per 300 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Tortillas, ready-to-bake or -fry, corn:

• Oil Roasted Sunflower Seed Kernels have 4.3 times more Copper, 1.3 times more Iron, 2.3 times more Manganese, 1.3 times more Phosphorus, 4.7 times more Selenium and 1.5 times more Zinc than Tortillas, ready-to-bake or -fry, corn.
• While Tortillas, ready-to-bake or -fry, corn contain 2.5 times more Calcium, 1.5 times more Magnesium and 40.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Tortillas, ready-to-bake or -fry, corn have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Sunflower Seed Kernels have 6.6 times more Fat, 5.7 times more Saturated Fat, 9.1 times more Omega 6 and 1.3 times more Protein than Tortillas, ready-to-bake or -fry, corn.
• While Tortillas, ready-to-bake or -fry, corn contain 5.3 times more Carbohydrate and 1.6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Tortillas, ready-to-bake or -fry, corn have similar amounts of Energy per 300 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.