Comparing Nutrients in 14 ounces Cake, pound, commercially prepared, fat-free VS Tortillas, ready-to-bake or -fry, flour, without added calcium

Macros Ratio

	Protein	Fat	Carbs
Cake, pound, commercially prepared, fat-free	8%	4%	88%
Tortillas, ready-to-bake or -fry, flour, without added calcium	11%	20%	69%

Macro Nutrients

	Cake, pound, commercially prepared, fat-free	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Energy	38.7% 1123kcal	44.5% 1290kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	21.6% 6.93g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	23.6% 4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	186% 242g	170% 221g	130g per day for Men 19-50 years
Sugars	188% 136g	NA	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	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	34.5% 13g	38g per day for Men 19-50 years
Protein	38.3% 21.4g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Cake, pound, commercially prepared, fat-free	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Vitamin A	12.8% 115μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	176% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	89.5% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	88.6% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.37mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	15.3% 0.2mg	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	42.7% 171μg	122% 488μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pound, commercially prepared, fat-free	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Calcium	17% 171mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	118% 1.06mg	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	102% 8.18mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	79.7% 1.83mg	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	82.8% 579mg	70.3% 492mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	169% 93μg	55μg per day for Men 19-50 years
Sodium	90% 1353mg	126% 1897mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	3.33% 123g	2.87% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, pound, commercially prepared, fat-free VS Tortillas, ready-to-bake or -fry, flour, without added calcium per 14 oz

Compare the macro and micronutrient content in 14 oz of Cake, pound, commercially prepared, fat-free versus 14 oz of Tortillas, ready-to-bake or -fry, flour, without added calcium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cake, pound, commercially prepared, fat-free vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• 14 ounces of Cake, pound, commercially prepared, fat-free have more Vitamin A than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 14 oz of Tortillas, ready-to-bake or -fry, flour, without added calcium contain 4.2 times more Vitamin B1, 5.2 times more Vitamin B3, 1.7 times more Vitamin B5, 4.2 times more Vitamin B6 and 2.9 times more Vitamin B9 than Cake, pound, commercially prepared, fat-free.
• Both Cake, pound, commercially prepared, fat-free and Tortillas, ready-to-bake or -fry, flour, without added calcium provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin B6
• 14 ounces of Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Vitamin A
• Both Cake, pound, commercially prepared, fat-free as well as Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cake, pound, commercially prepared, fat-free vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• 14 oz of Tortillas, ready-to-bake or -fry, flour, without added calcium contain 4.6 times more Copper, 1.6 times more Iron, 2.6 times more Magnesium, 3.4 times more Manganese, 4.4 times more Selenium, 1.4 times more Sodium and 2.3 times more Zinc than Cake, pound, commercially prepared, fat-free.
• Both Cake, pound, commercially prepared, fat-free and Tortillas, ready-to-bake or -fry, flour, without added calcium contain similar levels of Calcium, Phosphorus and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Tortillas, ready-to-bake or -fry, flour, without added calcium contain 5.9 times more Fat, 6.7 times more Saturated Fat, 2.1 times more Omega 3, 2.5 times more Omega 6, 3 times more Fiber and 1.6 times more Protein than Cake, pound, commercially prepared, fat-free.
• Both Cake, pound, commercially prepared, fat-free and Tortillas, ready-to-bake or -fry, flour, without added calcium offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Cake, pound, commercially prepared, fat-free provide inadequate amounts of Omega 3