Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Tortillas, ready-to-bake or -fry, flour, without added calcium

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Tortillas, ready-to-bake or -fry, flour, without added calcium: 154g

Roasted Sunflower Seeds have 1.8 times more energy per 100g than Tortillas, ready-to-bake or -fry, flour, without added calcium. It has very high energy density when compared to other foods. Tortillas, ready-to-bake or -fry, flour, without added calcium having high energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Tortillas, ready-to-bake or -fry, flour, without added calcium?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Tortillas, ready-to-bake or -fry, flour, without added calcium	11%	20%	69%

Macro Nutrients

	Roasted Sunflower Seeds	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	9.13% 1.55g	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	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	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	25% 9.54g	13.4% 5.08g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Tortillas, ready-to-bake or -fry, flour, without added calcium	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	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	5.9% 0.077mg	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	47.3% 189μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	149% 22.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Calcium	6% 60mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	45.6% 0.41mg	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	63.5% 5.08mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	31% 0.71mg	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	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	5.93% 202mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	49% 735mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	9.93% 1.1mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	1.1% 41.2g	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, flour, without added calcium:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.8 times more Vitamin B5 and 9 times more Vitamin B6 than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While Tortillas, ready-to-bake or -fry, flour, without added calcium contain 9 times more Vitamin B1 and 2.1 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Tortillas, ready-to-bake or -fry, flour, without added calcium have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.8 times more Copper, 2.8 times more Magnesium, 2.6 times more Manganese, 5.2 times more Phosphorus, 3.6 times more Potassium, 1.9 times more Selenium and 4.2 times more Zinc than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While Tortillas, ready-to-bake or -fry, flour, without added calcium contain 1.6 times more Iron and 285.3 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, flour, without added calcium have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.9 times more Fat, 1.7 times more Saturated Fat, 18.1 times more Omega 6, 1.9 times more Fiber and 1.2 times more Protein than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While Tortillas, ready-to-bake or -fry, flour, without added calcium contain 1.4 times more Omega 3 and 4.1 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, flour, without added calcium 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, flour, without added calcium have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.