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

Weight per 500 calories

• Tortillas, ready-to-bake or -fry, flour, without added calcium: 154g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.8 times more energy per unit of mass than Tortillas, ready-to-bake or -fry, flour, without added calcium, which is very high in comparison 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 - Tortillas, ready-to-bake or -fry, flour, without added calcium or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, without added calcium	11%	20%	69%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, without added calcium	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	9.13% 1.55g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	13.4% 5.08g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	24% 13.4g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, without added calcium	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.7% 0.45mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	88.6% 1.15mg	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	47.3% 189μg	48.6% 194μg	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	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, without added calcium	Sunflower Seeds	Recommended Dietary Allowance
Calcium	6% 60mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	171% 1.54mg	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	63.5% 5.08mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	72.6% 1.67mg	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	27.3% 191mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	5.93% 202mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	49% 735mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	9.93% 1.1mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	1.1% 41.2g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tortillas, ready-to-bake or -fry, flour, without added calcium vs Sunflower Seeds:

• Tortillas, ready-to-bake or -fry, flour, without added calcium have 1.5 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B3 and 15 times more Vitamin B6 than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 and Vitamin B9 per 500 kcal.
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

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

• Tortillas, ready-to-bake or -fry, flour, without added calcium have 95.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.8 times more Copper, 7 times more Magnesium, 2.3 times more Manganese, 3 times more Phosphorus, 2.7 times more Potassium, 1.3 times more Selenium and 3.9 times more Zinc than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium and Dried Sunflower Seed Kernels have similar amounts of Calcium and Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Tortillas, ready-to-bake or -fry, flour, without added calcium have 1.6 times more Omega 3 and 5 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4 times more Fat, 1.4 times more Saturated Fat, 12.7 times more Omega 6, 1.5 times more Fiber and 1.3 times more Protein than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.