Comparing Nutrients in 100 calories Wheat Bagels VS Tortillas, ready-to-bake or -fry, flour, shelf stable

Weight per 100 calories

• Wheat Bagels: 40g
• Tortillas, ready-to-bake or -fry, flour, shelf stable: 33.7g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Wheat Bagels or Tortillas, ready-to-bake or -fry, flour, shelf stable?

Macros Ratio

	Protein	Fat	Carbs
Wheat Bagels	16%	6%	78%
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%

Macro Nutrients

	Wheat Bagels	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	2.63% 2.55g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	8.14% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.02% 0.34g	3.5% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	3.38% 2.45g	1.24% 0.9g	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	0.014% 0.01g	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	% 0.03g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	4.3% 1.64g	2.13% 0.81g	38g per day for Men 19-50 years
Protein	7.3% 4.08g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Wheat Bagels	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.43% 0.084mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.43% 1.35mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	1.9% 0.095mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.52% 0.059mg	0.73% 0.009mg	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	7.6% 30.4μg	9.93% 39.7μg	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	0% 0mg	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	0.85% 0.13mg	1.93% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	1.18% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bagels	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Calcium	0.8% 8mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	7.78% 0.07mg	4.3% 0.039mg	0.9mg per day for Men 19-50 years
Fluoride	0.24% 9.64μg	0.17% 6.73μg	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	14% 1.1mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	4.86% 20.4mg	1.7% 7.07mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	7.55% 0.17mg	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	8.1% 56.8mg	10.2% 71.7mg	700mg per day for Men 19-50 years
Potassium	1.94% 66mg	1.3% 44.8mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	13.4% 7.37μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	1.74% 0.19mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Wheat Bagels vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• Wheat Bagels have 2 times more Vitamin B2, 1.6 times more Vitamin B5 and 6.2 times more Vitamin B6 than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While Tortillas, ready-to-bake or -fry, flour, shelf stable contain 1.3 times more Vitamin B9, 2.3 times more Vitamin E and 2.4 times more Vitamin K than Wheat Bagels.
• Both Wheat Bagels and Tortillas, ready-to-bake or -fry, flour, shelf stable have similar amounts of Vitamin B1 and Vitamin B3 per 100 kcal.
• Both Wheat Bagels as well as Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Wheat Bagels vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• Wheat Bagels have 1.8 times more Copper, 2.9 times more Magnesium, 3.3 times more Manganese, 1.5 times more Potassium, 1.6 times more Selenium and 2.3 times more Zinc than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While Tortillas, ready-to-bake or -fry, flour, shelf stable contain 6.9 times more Calcium, 1.3 times more Phosphorus and 1.4 times more Sodium than Wheat Bagels.
• Both Wheat Bagels and Tortillas, ready-to-bake or -fry, flour, shelf stable have similar amounts of Iron per 100 kcal.
• Both Wheat Bagels as well as Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Fluoride in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Wheat Bagels have 2.7 times more Sugars, 2 times more Fiber and 1.5 times more Protein than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While Tortillas, ready-to-bake or -fry, flour, shelf stable contain 4.2 times more Fat, more Saturated Fat, 4.3 times more Omega 3 and 1.7 times more Omega 6 than Wheat Bagels.
• Both Wheat Bagels and Tortillas, ready-to-bake or -fry, flour, shelf stable have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Wheat Bagels as well as Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.