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

Macros Ratio

	Protein	Fat	Carbs
Tostada shells, corn	5%	43%	52%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Tostada shells, corn	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23% 672kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	31% 9.94g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	67% 11.4g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	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	21.6% 8.22g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Tostada shells, corn	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.6% 0.51mg	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	NA	84% 336μg	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	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

	Tostada shells, corn	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.8% 108mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	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	27% 2.17mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	25.6% 108mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.51mg	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	41% 288mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	62% 931mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.7g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Tostada shells, corn have 3.3 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.6 times more Vitamin B2, 4.5 times more Vitamin B3, 36.9 times more Vitamin B5 and 2.2 times more Vitamin B6 than Tostada shells, corn.

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

• Tostada shells, corn have 219 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 12.4 times more Copper, 2.5 times more Iron, 1.7 times more Magnesium, 5.8 times more Manganese, 5.7 times more Phosphorus, 3.6 times more Potassium, 36 times more Selenium and 4.3 times more Zinc than Tostada shells, corn.
• Both Tostada shells, corn and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Tostada shells, corn have 1.3 times more Saturated Fat, 1.8 times more Omega 3 and 2.7 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Fat, 4.1 times more Omega 6, 1.9 times more Fiber and 3.1 times more Protein than Tostada shells, corn.
• Both Tostada shells, corn and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 5 oz.
• Both Tostada shells, corn as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 5 oz.