Comparing Nutrients in 100 grams Tortillas, ready-to-bake or -fry, flour, refrigerated VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, refrigerated	11%	24%	65%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, refrigerated	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.6% 306kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	8.24% 8g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	9.14% 2.92g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.4g	17.6% 23g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	4.3% 3.1g	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	0.39% 0.28g	0% 0g	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	% 0.38g	% 0.74g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 2.37g	g per day for Men 19-50 years
Fiber	9.2% 3.5g	28% 10.6g	38g per day for Men 19-50 years
Protein	14.6% 8.2g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, refrigerated	Oil 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	42% 0.5mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.4mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.54% 0.059mg	61% 0.79mg	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	23.5% 94μg	58.5% 234μg	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	1.22% 1.1mg	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	0% 0mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6% 7.2μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, refrigerated	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.6% 146mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	200% 1.8mg	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	45.4% 3.63mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	90% 2.08mg	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	29.4% 206mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	3.68% 125mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	40.5% 22.3μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	49% 736mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.86% 32g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tortillas, ready-to-bake or -fry, flour, refrigerated vs Oil Roasted Sunflower Seeds:

• Tortillas, ready-to-bake or -fry, flour, refrigerated have 1.6 times more Vitamin B1 and 2.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 12.3 times more Vitamin B5, 13.4 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C and more Vitamin E than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 100 g.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tortillas, ready-to-bake or -fry, flour, refrigerated vs Oil Roasted Sunflower Seeds:

• Tortillas, ready-to-bake or -fry, flour, refrigerated have 1.7 times more Calcium and 245.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 17.3 times more Copper, 5.8 times more Magnesium, 3.9 times more Manganese, 5.5 times more Phosphorus, 3.9 times more Potassium, 3.5 times more Selenium and 9.8 times more Zinc than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Tortillas, ready-to-bake or -fry, flour, refrigerated have 2.8 times more Omega 3 and 2.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Energy, 6.4 times more Fat, 2.4 times more Saturated Fat, 16.6 times more Omega 6, 3 times more Fiber and 2.4 times more Protein than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated and Oil Roasted Sunflower Seed Kernels have similar amounts of Sugars per 100 g.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.