Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Tortillas, ready-to-bake or -fry, corn

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Tortillas, ready-to-bake or -fry, corn: 229g

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 500 calories - Roasted Sunflower Seeds or Tortillas, ready-to-bake or -fry, corn?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Tortillas, ready-to-bake or -fry, corn	10%	11%	79%

Macro Nutrients

	Roasted Sunflower Seeds	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	6.74% 6.54g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	3.25% 1.04g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	4.87% 0.078g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	18.7% 3.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	78.8% 102g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	2.8% 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	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	25% 9.54g	38% 14.4g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	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	7.6% 0.091mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	21.5% 3.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	38.6% 0.5mg	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	51% 204μg	2.87% 11.5μg	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	1.34% 1.2mg	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	149% 22.4mg	4.3% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Calcium	6% 60mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	39.2% 0.35mg	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	41% 3.26mg	35.3% 2.82mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	39.3% 165mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	32.5% 0.75mg	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	142% 992mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	12.5% 427mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	25.4% 14μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	6.9% 103mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	2.84% 105g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Tortillas, ready-to-bake or -fry, corn:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 24.2 times more Vitamin B5, 1.4 times more Vitamin B6, 17.8 times more Vitamin B9 and 34.9 times more Vitamin E than Tortillas, ready-to-bake or -fry, corn.
• While Tortillas, ready-to-bake or -fry, corn contain 2.4 times more Vitamin B1 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 have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Tortillas, ready-to-bake or -fry, corn:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.5 times more Copper, 2.4 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Potassium, 4.9 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 3.1 times more Calcium, 1.5 times more Magnesium and 40 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Tortillas, ready-to-bake or -fry, corn have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.5 times more Fat, 4.3 times more Saturated Fat, 8.9 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 times more Carbohydrate and 1.5 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Tortillas, ready-to-bake or -fry, corn have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.