Comparing Nutrients in 100 grams Tortillas, ready-to-bake or -fry, whole wheat VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, whole wheat	13%	28%	59%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, whole wheat	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.7% 310kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.76g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	15.2% 4.88g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	2.06% 0.033g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	5.64% 0.96g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.3% 46g	15.4% 20g	130g per day for Men 19-50 years
Sugars	3.37% 2.44g	3.6% 2.62g	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	% 2.5g	g per day for Men 19-50 years
Fiber	25.8% 9.8g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	17.4% 9.76g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, whole wheat	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.6% 0.82mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.2% 0.29mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.86mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	103% 1.35mg	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	34.5% 138μg	56.8% 227μg	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	1.56% 1.4mg	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	6% 0.9mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.75% 4.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, whole wheat	Sunflower Seeds	Recommended Dietary Allowance
Calcium	24.4% 244mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	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	33% 2.63mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	NA	84.8% 1.95mg	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	49.4% 346mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	67.3% 37μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	41% 617mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tortillas, ready-to-bake or -fry, whole wheat vs Sunflower Seeds:

• Tortillas, ready-to-bake or -fry, whole wheat have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Vitamin B1, 1.7 times more Vitamin B3, 4.3 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and 39.1 times more Vitamin E than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 100 g.
• Both Tortillas, ready-to-bake or -fry, whole wheat as well as Dried 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, whole wheat vs Sunflower Seeds:

• Tortillas, ready-to-bake or -fry, whole wheat have 3.1 times more Calcium and 68.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.8 times more Copper, 2 times more Iron, 3.8 times more Magnesium, 1.9 times more Phosphorus, 2.5 times more Potassium, 1.4 times more Selenium and 2.6 times more Zinc than Tortillas, ready-to-bake or -fry, whole wheat.

Comparison of macro-nutrients per 100 grams:

• Tortillas, ready-to-bake or -fry, whole wheat have 2.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Energy, 5.3 times more Fat, 1.8 times more Omega 3, 24 times more Omega 6 and 2.1 times more Protein than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Dried Sunflower Seed Kernels have similar amounts of Saturated Fat, Sugars and Fiber per 100 g.
• Both Tortillas, ready-to-bake or -fry, whole wheat as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.