Comparing Nutrients in 5 ounces Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch	12%	19%	69%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	14% 407kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	8.77% 8.5g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	3.08% 0.99g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	7.26% 1.23g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	26.2% 34g	130g per day for Men 19-50 years
Sugars	NA	5.34% 3.87g	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	NA	41.4% 15.7g	38g per day for Men 19-50 years
Protein	22% 12.3g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	87.7% 1.14mg	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	NA	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	2.2% 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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	27% 271mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	NA	288% 2.6mg	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	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	NA	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	NA	130% 3mg	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	NA	234% 1637mg	700mg per day for Men 19-50 years
Potassium	NA	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	NA	204% 112μg	55μg per day for Men 19-50 years
Sodium	85% 1273mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	NA	68% 7.5mg	11mg per day for Men 19-50 years
Water	1.3% 47.6g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch vs Roasted Sunflower Seeds:

Both Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch vs Roasted Sunflower Seeds:

• Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch have 2.7 times more Calcium and 299.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Iron than Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch.

Comparison of macro-nutrients per 5 ounces:

• Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch have 2.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Energy, 8.3 times more Fat, 7.5 times more Saturated Fat, 1.6 times more Omega 3, 37.6 times more Omega 6 and 2.2 times more Protein than Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch.
• Both Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 5 oz.