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

Weight per 500 calories

• Tortillas, ready-to-bake or -fry, corn: 229g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 2.8 times more energy per unit of mass than Tortillas, ready-to-bake or -fry, corn, which is very high in comparison to other foods. Tortillas, ready-to-bake or -fry, corn having above average energy density.

Discover which food has more nutrients per 500 calories - Tortillas, ready-to-bake or -fry, corn or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, corn	10%	11%	79%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, corn	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.74% 6.54g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	3.25% 1.04g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	4.87% 0.078g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.18g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.8% 102g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	2.8% 2g	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	38% 14.4g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	23.3% 13g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, corn	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.44mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.6% 0.5mg	50% 0.65mg	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	2.87% 11.5μg	48% 192μg	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	1.26% 1.13mg	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	4.3% 0.64mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, corn	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18.6% 186mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	39.2% 0.35mg	165% 1.5mg	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	35.3% 2.82mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	39.3% 165mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	32.5% 0.75mg	74.2% 1.7mg	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	103% 720mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	12.5% 427mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	25.4% 14μg	NA	55μg per day for Men 19-50 years
Sodium	6.9% 103mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	2.84% 105g	0.022% 0.81g	3700g per day for Men 19-50 years

Tortillas, Ready-to-bake Or -fry, Corn VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tortillas, ready-to-bake or -fry, corn or Toasted Sunflower Seeds?

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

• 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B2, 22.8 times more Vitamin B5, 1.3 times more Vitamin B6 and 16.8 times more Vitamin B9 than Tortillas, ready-to-bake or -fry, corn.
• Both Tortillas, ready-to-bake or -fry, corn and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Tortillas, ready-to-bake or -fry, corn as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Tortillas, ready-to-bake or -fry, corn have 4 times more Calcium and 1.6 times more Magnesium than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 4.2 times more Copper, 1.9 times more Iron, 2.3 times more Manganese, 1.3 times more Phosphorus and 1.4 times more Zinc than Tortillas, ready-to-bake or -fry, corn.
• Both Tortillas, ready-to-bake or -fry, corn and Toasted Sunflower Seeds contain similar levels of Potassium per 500 calories.
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tortillas, ready-to-bake or -fry, corn have 6.2 times more Carbohydrate and 1.6 times more Fiber than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 7 times more Fat, 4.6 times more Saturated Fat and 9.5 times more Omega 6 than Tortillas, ready-to-bake or -fry, corn.
• Both Tortillas, ready-to-bake or -fry, corn and Toasted Sunflower Seeds offer comparable quantities of Energy and Protein per 500 calories.
• Both Tortillas, ready-to-bake or -fry, corn as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.