Comparing Nutrients in 14 ounces White Wheat Bread VS Tortillas, ready-to-bake or -fry, flour, shelf stable

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%

Macro Nutrients

	White Wheat Bread	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Energy	32.6% 945kcal	40.6% 1179kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.53g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	7.8% 2.5g	15% 4.86g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	96% 1.54g	1.6g per day for Men 19-50 years
Omega 6	20.5% 3.5g	41% 7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	134% 174g	150% 196g	130g per day for Men 19-50 years
Sugars	27.4% 20g	14.6% 10.6g	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	14.8% 10.7g	0.16% 0.12g	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	% 5.95g	% 0.36g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.9g	g per day for Men 19-50 years
Fiber	96% 36.5g	25% 9.53g	38g per day for Men 19-50 years
Protein	75.6% 42.3g	56.8% 31.8g	56g per day for Men 19-50 years

Vitamins

	White Wheat Bread	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	169% 2.02mg	161% 1.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 17.7mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	22.5% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	8.55% 0.11mg	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	126% 504μg	117% 468μg	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	10% 1.5mg	22.8% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.5% 30.6μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Wheat Bread	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Calcium	271% 2715mg	64.7% 647mg	1000mg per day for Men 19-50 years
Copper	65.7% 0.59mg	50.7% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2% 79.4μg	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	243% 19.4mg	165% 13mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	89% 2.05mg	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	58.4% 409mg	121% 845mg	700mg per day for Men 19-50 years
Potassium	15% 504mg	15.5% 528mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	158% 87μg	55μg per day for Men 19-50 years
Sodium	126% 1897mg	196% 2945mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	4.25% 157g	3.48% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of White Wheat Bread vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• White Wheat Bread has 2.1 times more Vitamin B2, 1.6 times more Vitamin B5, 2.9 times more Vitamin B6 and 1.8 times more Vitamin K than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While Tortillas, ready-to-bake or -fry, flour, shelf stable contain 2.3 times more Vitamin E than White Wheat Bread.
• Both White Wheat Bread and Tortillas, ready-to-bake or -fry, flour, shelf stable have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 14 oz.
• Both White Wheat Bread 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 14 oz.

Comparing minerals per 14 ounces for White Wheat Bread vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• White Wheat Bread has 4.2 times more Calcium, 1.3 times more Copper, 1.5 times more Iron, 1.2 times more Magnesium, 1.2 times more Manganese, 1.7 times more Zinc and 1.2 times more Water than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While Tortillas, ready-to-bake or -fry, flour, shelf stable contain 2.1 times more Phosphorus, 1.4 times more Selenium and 1.6 times more Sodium than White Wheat Bread.
• Both White Wheat Bread and Tortillas, ready-to-bake or -fry, flour, shelf stable have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• White Wheat Bread has 1.9 times more Sugars, 90 times more Fructose, 3.8 times more Fiber and 1.3 times more Protein than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While Tortillas, ready-to-bake or -fry, flour, shelf stable contain 3.5 times more Fat, 1.9 times more Saturated Fat, 4.7 times more Omega 3 and 2 times more Omega 6 than White Wheat Bread.
• Both White Wheat Bread and Tortillas, ready-to-bake or -fry, flour, shelf stable have similar amounts of Energy and Carbohydrate per 14 oz.
• Both White Wheat Bread as well as Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.