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

Weight per 500 calories

• Tortillas, ready-to-bake or -fry, flour, shelf stable: 168g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 2 times more energy per unit of mass than Tortillas, ready-to-bake or -fry, flour, shelf stable, which is very high in comparison to other foods. Tortillas, ready-to-bake or -fry, flour, shelf stable having high energy density.

Which food has more nutrients per 500 calories - Tortillas, ready-to-bake or -fry, flour, shelf stable or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.8g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	6.44% 2.06g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	40.7% 0.65g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.97g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83g	16% 20.7g	130g per day for Men 19-50 years
Sugars	6.18% 4.48g	3.23% 2.35g	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	0.07% 0.051g	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	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 0.81g	NA	g per day for Men 19-50 years
Fiber	10.6% 4.04g	25% 9.54g	38g per day for Men 19-50 years
Protein	24% 13.5g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Roasted 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	68.3% 0.82mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.63% 0.047mg	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	49.7% 199μg	51% 204μg	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	1.34% 1.2mg	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	9.65% 1.45mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.9% 7.07μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	27.4% 274mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	21.5% 0.19mg	175% 1.57mg	0.9mg per day for Men 19-50 years
Fluoride	0.84% 33.7μg	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	70% 5.6mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	8.4% 35.4mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	79% 1.8mg	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	51.2% 359mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	6.6% 224mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	83.3% 1249mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	8.72% 0.96mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	1.48% 54.6g	0.028% 1.03g	3700g per day for Men 19-50 years

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

• Tortillas, ready-to-bake or -fry, flour, shelf stable have 9 times more Vitamin B1 and 3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 12.7 times more Vitamin B5, 14.7 times more Vitamin B6 and 15.5 times more Vitamin E than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

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

• Tortillas, ready-to-bake or -fry, flour, shelf stable have 4.6 times more Calcium, 1.7 times more Iron and 484.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 8.1 times more Copper, 3.1 times more Magnesium, 2.1 times more Manganese, 2.8 times more Phosphorus, 3.3 times more Potassium, 1.8 times more Selenium and 4.7 times more Zinc than Tortillas, ready-to-bake or -fry, flour, shelf stable.

Comparison of macro-nutrients per 500 calories:

• Tortillas, ready-to-bake or -fry, flour, shelf stable have 11 times more Omega 3, 4 times more Carbohydrate and 1.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.4 times more Fat, 2.2 times more Saturated Fat, 9.5 times more Omega 6 and 2.4 times more Fiber than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 500 kcal.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.