Comparing Nutrients in 100 calories Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch VS Sunflower Seeds

Weight per 100 calories

• Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch: 34.8g
• Sunflower Seeds: 17g

Dried Sunflower Seed Kernels have 2 times more energy per unit of mass than Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch, which is very high in comparison to other foods. Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch having high energy density.

Which food has more nutrients per 100 calories - Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch	12%	19%	69%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	NA	0.62% 0.45g	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	% 0.43g	g per day for Men 19-50 years
Fiber	NA	3.88% 1.47g	38g per day for Men 19-50 years
Protein	5.4% 3.03g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	17.7% 0.23mg	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	9.7% 39μg	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	0.27% 0.24mg	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	40% 6.02mg	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

	Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch	Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	NA	34.2% 0.31mg	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	8.67% 0.69mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	NA	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	NA	14.5% 0.33mg	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	NA	16% 113mg	700mg per day for Men 19-50 years
Potassium	NA	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	NA	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	NA	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch vs Sunflower Seeds:

Both Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch and Dried Sunflower Seed Kernels have similar amounts of vitamins per 100 kcal

Comparing minerals per 100 calories for Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch vs Sunflower Seeds:

• Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch have 5 times more Calcium and 203 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Iron than Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch.

Comparison of macro-nutrients per 100 calories:

• Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch have 5 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.2 times more Fat, 3.2 times more Saturated Fat and 13 times more Omega 6 than Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch.
• Both Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 100 kcal.
• Both Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Glucose and Sucrose in 100 kcal.