Comparing Nutrients in 5 ounces Tostada shells, corn VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Tostada shells, corn	5%	43%	52%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Tostada shells, corn	Sunflower Seeds	Recommended Dietary Allowance
Energy	23% 672kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	31% 9.94g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	67% 11.4g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	22% 28.3g	130g per day for Men 19-50 years
Sugars	NA	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	21.6% 8.22g	32% 12g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Tostada shells, corn	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.6% 0.51mg	147% 1.9mg	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	80.4% 322μg	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	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tostada shells, corn	Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.8% 108mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	283% 2.55mg	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	27% 2.17mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	25.6% 108mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.51mg	120% 2.76mg	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% 288mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	62% 931mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.13% 4.7g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tostada shells, corn vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 4.2 times more Vitamin B1, 3.8 times more Vitamin B2, 5.4 times more Vitamin B3, 5.9 times more Vitamin B5 and 3.7 times more Vitamin B6 than Tostada shells, corn.

Comparing minerals per 5 ounces for Tostada shells, corn vs Sunflower Seeds:

• Tostada shells, corn have 73 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 12.2 times more Copper, 3.4 times more Iron, 4.3 times more Magnesium, 5.4 times more Manganese, 3.3 times more Phosphorus, 2.7 times more Potassium, 24.1 times more Selenium and 4.1 times more Zinc than Tostada shells, corn.
• Both Tostada shells, corn and Dried Sunflower Seed Kernels have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Tostada shells, corn have 1.6 times more Saturated Fat, 2.1 times more Omega 3 and 3.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Fat, 2.9 times more Omega 6, 1.5 times more Fiber and 3.4 times more Protein than Tostada shells, corn.
• Both Tostada shells, corn and Dried Sunflower Seed Kernels have similar amounts of Energy per 5 oz.
• Both Tostada shells, corn as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 5 oz.