Comparing Nutrients in 100 calories Tortillas, ready-to-bake or -fry, whole wheatVS Oil Roasted Sunflower Seeds

Weight per 100 calories

Tortillas, ready-to-bake or -fry, whole wheat

32.3g

Oil Roasted Sunflower Seeds

17g

Oil Roasted Sunflower Seed Kernels have 1.9 times more energy per unit of mass than Tortillas, ready-to-bake or -fry, whole wheat, which is very high in comparison to other foods. Tortillas, ready-to-bake or -fry, whole wheat having high energy density.

Which food has more nutrients per 100 calories - Tortillas, ready-to-bake or -fry, whole wheat or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Tortillas, ready-to-bake or -fry, whole wheat

13%

28%

59%

Oil Roasted Sunflower Seeds

13%

73%

14%

100 kcal ▼

Macro Nutrients

Tortillas, ready-to-bake or -fry, whole wheatvs Oil Roasted Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.25%3.15g

Fat

8.93%8.67g

3.15 gvs8.67 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.9%1.57g

Saturated Fat

3.73%1.2g

1.57 gvs1.2 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.67%0.011g

Omega 3

0.86%0.014g

0.011 gvs0.014 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.8%0.31g

Omega 6

34%5.78g

0.31 gvs5.78 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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11.4%15g

Carbohydrate

2.97%3.87g

15 gvs3.87 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.1%0.79g

Sugars

0.72%0.53g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.79 gvs0.53 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.13g

NA gvs0.13 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.4g

NA gvs0.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.3%3.16g

Fiber

4.7%1.8g

3.16 gvs1.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.62%3.15g

Protein

6.05%3.4g

3.15 gvs3.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Tortillas, ready-to-bake or -fry, whole wheatvs Oil Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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22%0.27mg

Vitamin B1

4.5%0.054mg

Thiamine

0.27 mgvs0.054 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.17%0.093mg

Vitamin B2

3.64%0.047mg

Riboflavin

0.093 mgvs0.047 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.8%1.57mg

Vitamin B3

4.36%0.7mg

Niacin, nicotinic acid, niacinamide

1.57 mgvs0.7 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

23.4%1.17mg

Pantothenic acid

NA mgvs1.17 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.74%0.1mg

Vitamin B6

10.3%0.13mg

Pyridoxine

0.1 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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11%44.5μg

Vitamin B9

9.9%39.5μg

Folates and Folic Acid

44.5 μgvs39.5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0.21%0.19mg

Ascorbic acid

0 mgvs0.19 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.94%0.29mg

Vitamin E

41%6.14mg

Tocopherols and Tocotrienols

0.29 mgvs6.14 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.2%1.45μg

Vitamin K

0.44%0.52μg

Phytomenadione or phylloquinone

1.45 μgvs0.52 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Tortillas, ready-to-bake or -fry, whole wheatvs Oil Roasted Sunflower Seeds

7.87%78.7mg

Calcium

1.47%14.7mg

78.7 mgvs14.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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9.53%0.086mg

Copper

34%0.3mg

0.086 mgvs0.3 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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10.6%0.85mg

Iron

9.04%0.72mg

0.85 mgvs0.72 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.53%27.4mg

Magnesium

5.1%21.5mg

27.4 mgvs21.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

15.3%0.35mg

NA mgvs0.35 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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16%112mg

Phosphorus

27.5%192mg

112 mgvs192 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.5%84.5mg

Potassium

2.4%81.6mg

84.5 mgvs81.6 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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21.7%12μg

Selenium

24%13.2μg

12 μgvs13.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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13.3%199mg

Sodium

0.034%0.51mg

199 mgvs0.51 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.63%0.62mg

Zinc

8%0.88mg

0.62 mgvs0.88 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.26%9.73g

Water

0.007%0.26g

9.73 gvs0.26 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Tortillas, ready-to-bake or -fry, whole wheat have 4.9 times more Vitamin B1, 2 times more Vitamin B2, 2.2 times more Vitamin B3 and 2.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B6 and 21.1 times more Vitamin E than Tortillas, ready-to-bake or -fry, whole wheat.
Both Tortillas, ready-to-bake or -fry, whole wheat and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B9 per 100 kcal.
Both Tortillas, ready-to-bake or -fry, whole wheat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Tortillas, ready-to-bake or -fry, whole wheat vs Oil Roasted Sunflower Seeds:

Tortillas, ready-to-bake or -fry, whole wheat have 5.4 times more Calcium, 1.3 times more Magnesium and 392.8 times more Sodium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 3.6 times more Copper, 1.7 times more Phosphorus and 1.4 times more Zinc than Tortillas, ready-to-bake or -fry, whole wheat.
Both Tortillas, ready-to-bake or -fry, whole wheat and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron, Potassium and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Tortillas, ready-to-bake or -fry, whole wheat have 1.3 times more Saturated Fat, 3.8 times more Carbohydrate, 1.5 times more Sugars and 1.8 times more Fiber than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.8 times more Fat and 18.7 times more Omega 6 than Tortillas, ready-to-bake or -fry, whole wheat.
Both Tortillas, ready-to-bake or -fry, whole wheat and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Protein per 100 kcal.
Both Tortillas, ready-to-bake or -fry, whole wheat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Tortillas, ready-to-bake or -fry, whole wheatVS Cookies, brownies, commercially prepared, reduced fat, with added fiberOil Roasted Sunflower SeedsVS Cookies, brownies, commercially prepared, reduced fat, with added fiberTortillas, ready-to-bake or -fry, whole wheatVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Tortillas, ready-to-bake or -fry, whole wheatVS Oil Roasted Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Tortillas, ready-to-bake or -fry, whole wheat or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: