Comparing Nutrients in 5 ounces Tortillas, ready-to-bake or -fry, whole wheat VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, whole wheat	13%	28%	59%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, whole wheat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	15% 439kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	21.6% 6.9g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	2.92% 0.047g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	22.5% 29g	130g per day for Men 19-50 years
Sugars	4.77% 3.46g	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	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	36.6% 14g	43% 16.3g	38g per day for Men 19-50 years
Protein	24.7% 14g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, whole wheat	Toasted 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	97% 1.17mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	87.8% 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	49% 196μg	84.3% 337μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.5% 1.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, whole wheat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	34.6% 346mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	289% 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	46.6% 3.73mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	28.7% 120mg	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	70% 490mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	95% 52.4μg	NA	55μg per day for Men 19-50 years
Sodium	58.3% 875mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	1.16% 42.7g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortillas, ready-to-bake or -fry, whole wheat VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Tortillas, ready-to-bake or -fry, whole wheat versus 5 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tortillas, ready-to-bake or -fry, whole wheat vs Toasted Sunflower Seeds:

• 5 ounces of Tortillas, ready-to-bake or -fry, whole wheat have 2.5 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 2.6 times more Vitamin B6 and 1.7 times more Vitamin B9 than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• Both Tortillas, ready-to-bake or -fry, whole wheat as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tortillas, ready-to-bake or -fry, whole wheat vs Toasted Sunflower Seeds:

• 5 ounces of Tortillas, ready-to-bake or -fry, whole wheat have 4.3 times more Calcium and 205.7 times more Sodium than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 6.9 times more Copper, 2.6 times more Iron, 1.5 times more Magnesium, 3.3 times more Phosphorus, 1.9 times more Potassium and 2.8 times more Zinc than Tortillas, ready-to-bake or -fry, whole wheat.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tortillas, ready-to-bake or -fry, whole wheat have 2.2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 2 times more Energy, 5.8 times more Fat, 2.4 times more Omega 3, 39 times more Omega 6 and 1.8 times more Protein than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Toasted Sunflower Seeds offer comparable quantities of Saturated Fat and Fiber per five ounces.