Comparing Nutrients in 300 calories Tortillas, ready-to-bake or -fry, flour, without added calcium VS Sunflower Seeds

Weight per 300 calories

• Tortillas, ready-to-bake or -fry, flour, without added calcium: 92g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.8 times more energy per unit of mass than Tortillas, ready-to-bake or -fry, flour, without added calcium, which is very high in comparison to other foods. Tortillas, ready-to-bake or -fry, flour, without added calcium having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, without added calcium	11%	20%	69%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, without added calcium	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.76% 6.55g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	5.03% 1.6g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	5.48% 0.93g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.5% 51.3g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	NA	1.86% 1.35g	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	% 1.3g	g per day for Men 19-50 years
Fiber	8% 3.05g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	14.3% 8.03g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, without added calcium	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.55% 0.046mg	53% 0.69mg	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	28.4% 114μg	29% 117μg	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	0.8% 0.72mg	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	120% 18mg	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, flour, without added calcium	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.6% 36mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	103% 0.92mg	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	38% 3.05mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	18.5% 0.43mg	43.6% 1mg	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	16.4% 114mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	3.56% 121mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	39.3% 21.6μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	5.96% 0.66mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.67% 24.7g	0.066% 2.43g	3700g per day for Men 19-50 years

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

• Tortillas, ready-to-bake or -fry, flour, without added calcium have 1.5 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B3 and 15 times more Vitamin B6 than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 and Vitamin B9 per 300 kcal.
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

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

• Tortillas, ready-to-bake or -fry, flour, without added calcium have 95.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.8 times more Copper, 7 times more Magnesium, 2.3 times more Manganese, 3 times more Phosphorus, 2.7 times more Potassium, 1.3 times more Selenium and 3.9 times more Zinc than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium and Dried Sunflower Seed Kernels have similar amounts of Calcium and Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Tortillas, ready-to-bake or -fry, flour, without added calcium have 1.6 times more Omega 3 and 5 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4 times more Fat, 1.4 times more Saturated Fat, 12.7 times more Omega 6, 1.5 times more Fiber and 1.3 times more Protein than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.