Comparing Nutrients in 500 calories Sunflower SeedsVS Tortillas, ready-to-bake or -fry, flour, without added calcium

Weight per 500 calories

Sunflower Seeds

85.6g

Tortillas, ready-to-bake or -fry, flour, without added calcium

154g

Sunflower Seeds have 1.8 times more energy per 100g than Tortillas, ready-to-bake or -fry, flour, without added calcium. It has very high energy density when compared to other foods. Tortillas, ready-to-bake or -fry, flour, without added calcium having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Tortillas, ready-to-bake or -fry, flour, without added calcium?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Tortillas, ready-to-bake or -fry, flour, without added calcium

11%

20%

69%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Tortillas, ready-to-bake or -fry, flour, without added calcium

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Nuts and Seeds rich in Energy

45.4%44g

Fat

11.3%11g

44 gvs11 g

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

Find Nuts and Seeds rich in Fat

12%3.8g

Saturated Fat

8.4%2.7g

3.8 gvs2.7 g

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

Find Nuts and Seeds rich in Saturated Fat

3.2%0.051g

Omega 3

5.2%0.083g

0.051 gvs0.083 g

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

Find Nuts and Seeds rich in Omega 3

116%19.7g

Omega 6

9.13%1.55g

19.7 gvs1.55 g

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

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Nuts and Seeds rich in Cholesterol

13%17g

Carbohydrate

65.8%85.5g

17 gvs85.5 g

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

Find Nuts and Seeds rich in Carbohydrate

3.1%2.24g

Sugars

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

2.24 gvsNA g

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

Find Nuts and Seeds rich in Sugars

Fructose

≤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 gvsNA g

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

Find Nuts and Seeds rich in Fructose

Glucose

NA gvsNA g

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

Find Nuts and Seeds rich in Glucose

%2.14g

Sucrose

2.14 gvsNA g

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

Find Nuts and Seeds rich in Sucrose

19.4%7.36g

Fiber

13.4%5.08g

7.36 gvs5.08 g

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

Find Nuts and Seeds rich in Fiber

31.8%17.8g

Protein

24%13.4g

17.8 gvs13.4 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Tortillas, ready-to-bake or -fry, flour, without added calcium

0.29%2.57μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2.57 μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

106%1.27mg

Vitamin B1

68%0.82mg

Thiamine

1.27 mgvs0.82 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

23.4%0.3mg

Vitamin B2

34.7%0.45mg

Riboflavin

0.3 mgvs0.45 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

44.6%7.14mg

Vitamin B3

34.3%5.5mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs5.5 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

19.3%0.97mg

Vitamin B5

18%0.9mg

Pantothenic acid

0.97 mgvs0.9 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

88.6%1.15mg

Vitamin B6

5.9%0.077mg

Pyridoxine

1.15 mgvs0.077 mg

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

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B7

48.6%194μg

Vitamin B9

47.3%189μg

Folates and Folic Acid

194 μgvs189 μg

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

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

1.33%1.2mg

Vitamin C

0%0mg

Ascorbic acid

1.2 mgvs0 mg

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

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

201%30mg

Vitamin E

Tocopherols and Tocotrienols

30 mgvsNA mg

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

Find Nuts and Seeds rich in Vitamin E

0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Sunflower Seedsvs Tortillas, ready-to-bake or -fry, flour, without added calcium

6.68%66.8mg

Calcium

6%60mg

66.8 mgvs60 mg

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

Find Nuts and Seeds rich in Calcium

171%1.54mg

Copper

45.6%0.41mg

1.54 mgvs0.41 mg

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

Find Nuts and Seeds rich in Copper

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 .

Find Nuts and Seeds rich in Fluoride

56%4.5mg

Iron

63.5%5.08mg

4.5 mgvs5.08 mg

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

Find Nuts and Seeds rich in Iron

66.3%278mg

Magnesium

9.52%40mg

278 mgvs40 mg

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

Find Nuts and Seeds rich in Magnesium

72.6%1.67mg

Manganese

31%0.71mg

1.67 mgvs0.71 mg

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

Find Nuts and Seeds rich in Manganese

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 .

Find Nuts and Seeds rich in Molybdenum

80.7%565mg

Phosphorus

27.3%191mg

565 mgvs191 mg

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

Find Nuts and Seeds rich in Phosphorus

16.2%552mg

Potassium

5.93%202mg

552 mgvs202 mg

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

Find Nuts and Seeds rich in Potassium

82.5%45.4μg

Selenium

65.5%36μg

45.4 μgvs36 μg

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

Find Nuts and Seeds rich in Selenium

0.51%7.7mg

Sodium

49%735mg

7.7 mgvs735 mg

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

Find Nuts and Seeds rich in Sodium

39%4.3mg

Zinc

9.93%1.1mg

4.3 mgvs1.1 mg

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

Find Nuts and Seeds rich in Zinc

0.11%4.05g

Water

1.1%41.2g

4.05 gvs41.2 g

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

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

Dried Sunflower Seed Kernels have 1.6 times more Vitamin B1, 1.3 times more Vitamin B3 and 15 times more Vitamin B6 than Tortillas, ready-to-bake or -fry, flour, without added calcium.
While Tortillas, ready-to-bake or -fry, flour, without added calcium contain 1.5 times more Vitamin B2 than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Tortillas, ready-to-bake or -fry, flour, without added calcium have similar amounts of Vitamin B5 and Vitamin B9 per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

Dried Sunflower Seed Kernels have 3.8 times more Copper, 7 times more Magnesium, 2.3 times more Manganese, 3 times more Phosphorus, 2.7 times more Potassium, 1.3 times more Selenium and 3.9 times more Zinc than Tortillas, ready-to-bake or -fry, flour, without added calcium.
While Tortillas, ready-to-bake or -fry, flour, without added calcium contain 95.4 times more Sodium than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Tortillas, ready-to-bake or -fry, flour, without added calcium have similar amounts of Calcium and Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have 4 times more Fat, 1.4 times more Saturated Fat, 12.7 times more Omega 6, 1.5 times more Fiber and 1.3 times more Protein than Tortillas, ready-to-bake or -fry, flour, without added calcium.
While Tortillas, ready-to-bake or -fry, flour, without added calcium contain 1.6 times more Omega 3 and 5 times more Carbohydrate than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Tortillas, ready-to-bake or -fry, flour, without added calcium have similar amounts of Energy per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsTortillas, ready-to-bake or -fry, flour, without added calciumVS Roasted Sunflower SeedsSunflower SeedsVS Cake, pound, commercially prepared, fat-freeTortillas, ready-to-bake or -fry, flour, without added calciumVS Cake, pound, commercially prepared, fat-free

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS Tortillas, ready-to-bake or -fry, flour, without added calcium

Weight per 500 calories

Which food has more nutrients per 500 calories - Sunflower Seeds or Tortillas, ready-to-bake or -fry, flour, without added calcium?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: