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

Weight per 500 calories

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

Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, without added calcium	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	9.13% 1.55g	166% 28g	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	16% 20.7g	130g per day for Men 19-50 years
Sugars	NA	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	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	13.4% 5.08g	25% 9.54g	38g per day for Men 19-50 years
Protein	24% 13.4g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, without added calcium	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% 0.82mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.7% 0.45mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	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	47.3% 189μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, without added calcium	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6% 60mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	175% 1.57mg	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	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	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	27.3% 191mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	5.93% 202mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	49% 735mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	9.93% 1.1mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	1.1% 41.2g	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, without added calcium vs Roasted Sunflower Seeds:

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

• Tortillas, ready-to-bake or -fry, flour, without added calcium have 1.6 times more Iron and 285.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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.
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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