Comparing Nutrients in 300 calories Tortillas, ready-to-bake or -fry, whole wheat VS Sunflower Seeds

Weight per 300 calories

• Tortillas, ready-to-bake or -fry, whole wheat: 97g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.9 times more energy per unit of mass than Tortillas, ready-to-bake or -fry, whole wheat, which is very high in comparison to other foods. Tortillas, ready-to-bake or -fry, whole wheat having high energy density.

Which food has more nutrients per 300 calories - Tortillas, ready-to-bake or -fry, whole wheat or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, whole wheat	13%	28%	59%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, whole wheat	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.74% 9.45g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	14.8% 4.72g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	5.46% 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	34% 44.4g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	3.26% 2.36g	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	25% 9.5g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	17% 9.45g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, whole wheat	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	66.4% 0.8mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	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	33.4% 134μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.8% 0.87mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.63% 4.35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, whole wheat	Sunflower Seeds	Recommended Dietary Allowance
Calcium	23.6% 236mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	28.6% 0.26mg	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	32% 2.55mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.3mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	NA	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	48% 335mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	65% 36μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	40% 597mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.79% 29g	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, whole wheat vs Sunflower Seeds:

• Tortillas, ready-to-bake or -fry, whole wheat have 1.5 times more Vitamin B2 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Vitamin B6 and 20.7 times more Vitamin E than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Tortillas, ready-to-bake or -fry, whole wheat as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tortillas, ready-to-bake or -fry, whole wheat vs Sunflower Seeds:

• Tortillas, ready-to-bake or -fry, whole wheat have 5.9 times more Calcium, 1.3 times more Selenium and 129.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.6 times more Copper, 2 times more Magnesium, 1.3 times more Potassium and 1.4 times more Zinc than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Dried Sunflower Seed Kernels have similar amounts of Iron and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Tortillas, ready-to-bake or -fry, whole wheat have 2.1 times more Saturated Fat, 4.3 times more Carbohydrate, 1.8 times more Sugars and 2.1 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Fat and 12.8 times more Omega 6 than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
• Both Tortillas, ready-to-bake or -fry, whole wheat as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.