Comparing Nutrients in 5 ounces Tortillas, ready-to-bake or -fry, flour, without added calcium VS 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	16% 461kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	7.73% 2.47g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.6% 79g	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	12.3% 4.68g	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

	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	62.7% 0.75mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.6% 5.06mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.82mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	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	43.6% 174μg	84% 336μg	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	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

	Tortillas, ready-to-bake or -fry, flour, without added calcium	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	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	58.5% 4.68mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	28.5% 0.65mg	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	25% 176mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	5.46% 186mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	60.3% 33μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	45% 678mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	9.15% 1mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	1.03% 38g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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 5 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Vitamin B3, 12.1 times more Vitamin B5, 16.1 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C 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 B2 per 5 oz.
• 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 and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces 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 159.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Calcium, 6.9 times more Copper, 5 times more Magnesium, 4.6 times more Manganese, 9.3 times more Phosphorus, 6.5 times more Potassium, 3.4 times more Selenium and 7.5 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 Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Tortillas, ready-to-bake or -fry, flour, without added calcium have 2.3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 7 times more Fat, 3 times more Saturated Fat, 1.3 times more Omega 3, 32.5 times more Omega 6, 3.4 times more Fiber and 2.2 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 as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.