Comparing Nutrients in 5 ounces Tortillas, ready-to-bake or -fry, flour, refrigerated VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, refrigerated	11%	24%	65%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, refrigerated	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	15% 434kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	13% 4.14g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	17% 2.92g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	25% 32.4g	130g per day for Men 19-50 years
Sugars	7.25% 5.26g	6.1% 4.4g	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	0.55% 0.4g	0% 0g	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	% 0.54g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 0.85g	% 3.36g	g per day for Men 19-50 years
Fiber	13% 4.96g	39.5% 15g	38g per day for Men 19-50 years
Protein	20.8% 11.6g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, refrigerated	Oil 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	59.4% 0.71mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.26mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.43% 0.084mg	86.4% 1.12mg	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	33.3% 133μg	83% 332μg	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	1.73% 1.56mg	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	0% 0mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.5% 10.2μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, refrigerated	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	20.7% 207mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	284% 2.56mg	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	64.3% 5.15mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	128% 2.95mg	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	41.7% 292mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	57.5% 31.6μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	69.6% 1043mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	1.23% 45.3g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tortillas, ready-to-bake or -fry, flour, refrigerated vs Oil Roasted Sunflower Seeds:

• Tortillas, ready-to-bake or -fry, flour, refrigerated have 1.6 times more Vitamin B1 and 2.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 12.3 times more Vitamin B5, 13.4 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C and more Vitamin E than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 5 oz.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tortillas, ready-to-bake or -fry, flour, refrigerated vs Oil Roasted Sunflower Seeds:

• Tortillas, ready-to-bake or -fry, flour, refrigerated have 1.7 times more Calcium and 245.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 17.3 times more Copper, 5.8 times more Magnesium, 3.9 times more Manganese, 5.5 times more Phosphorus, 3.9 times more Potassium, 3.5 times more Selenium and 9.8 times more Zinc than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Tortillas, ready-to-bake or -fry, flour, refrigerated have 2.8 times more Omega 3 and 2.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Energy, 6.4 times more Fat, 2.4 times more Saturated Fat, 16.6 times more Omega 6, 3 times more Fiber and 2.4 times more Protein than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated and Oil Roasted Sunflower Seed Kernels have similar amounts of Sugars per 5 oz.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.