Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Enriched Tortilla Mix White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Enriched Tortilla Mix White Wheat Flour	10%	24%	66%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Energy	29% 839kcal	19.8% 574kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	11.7% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	73.2% 95g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	0% 0g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	NA	38g per day for Men 19-50 years
Protein	50.8% 28.4g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	53.8% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	51.6% 8.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	4.36% 0.057mg	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	83% 332μg	48% 193μg	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	1.73% 1.56mg	0% 0mg	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	343% 51.5mg	15.5% 2.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Calcium	12.3% 123mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	15.7% 0.14mg	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	76% 6.07mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	38% 0.87mg	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	231% 1615mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	4.17% 142mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.39% 14.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Enriched Tortilla Mix White Wheat Flour:

• Oil Roasted Sunflower Seed Kernels have 17.6 times more Vitamin B5, 19.8 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C, 22.2 times more Vitamin E and 2.8 times more Vitamin K than Enriched Tortilla Mix White Wheat Flour.
• While Enriched Tortilla Mix White Wheat Flour contains 2.3 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.4 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Enriched Tortilla Mix White Wheat Flour:

• Oil Roasted Sunflower Seed Kernels have 18 times more Copper, 6 times more Magnesium, 3.4 times more Manganese, 5.4 times more Phosphorus, 4.8 times more Potassium and 8.1 times more Zinc than Enriched Tortilla Mix White Wheat Flour.
• While Enriched Tortilla Mix White Wheat Flour contains 2.4 times more Calcium, 1.6 times more Iron and 225.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.5 times more Energy, 4.8 times more Fat, 1.7 times more Saturated Fat, 24.5 times more Omega 6 and 2.1 times more Protein than Enriched Tortilla Mix White Wheat Flour.
• While Enriched Tortilla Mix White Wheat Flour contains 1.5 times more Omega 3 and 2.9 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.