Comparing Nutrients in 14 ounces Pie, fried pies, lemon VS Tortillas, ready-to-bake or -fry, corn, without added salt

Macros Ratio

	Protein	Fat	Carbs
Pie, fried pies, lemon	4%	44%	52%
Tortillas, ready-to-bake or -fry, corn, without added salt	10%	10%	80%

Macro Nutrients

	Pie, fried pies, lemon	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Energy	43.2% 1254kcal	30.4% 881kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	10.2% 9.92g	97g per day for Men 19-50 years
Saturated Fat	30.5% 9.75g	4.14% 1.33g	32g per day for Men 19-50 years
Omega 3	141% 2.25g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	112% 19g	25.4% 4.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	130% 169g	142% 185g	130g per day for Men 19-50 years
Sugars	NA	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	27% 10.3g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	21.3% 12g	40.4% 22.6g	56g per day for Men 19-50 years

Vitamins

	Pie, fried pies, lemon	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.6% 0.56mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.66mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	67% 0.87mg	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	18% 71.4μg	113% 452μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13.2% 0.32μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, fried pies, lemon	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	69.5% 695mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	68% 0.61mg	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	60.5% 4.84mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	69.4% 1.6mg	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	24.4% 171mg	178% 1246mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	NA	55μg per day for Men 19-50 years
Sodium	99% 1484mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	4.03% 149g	4.73% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, fried pies, lemon VS Tortillas, ready-to-bake or -fry, corn, without added salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Pie, fried pies, lemon versus 14 oz of Tortillas, ready-to-bake or -fry, corn, without added salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pie, fried pies, lemon vs Tortillas, ready-to-bake or -fry, corn, without added salt:

• 14 ounces of Pie, fried pies, lemon have 1.3 times more Vitamin B1, 1.5 times more Vitamin B2 and more Vitamin B12 than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While 14 oz of Tortillas, ready-to-bake or -fry, corn, without added salt contain 1.8 times more Vitamin B5, 7.3 times more Vitamin B6 and 6.3 times more Vitamin B9 than Pie, fried pies, lemon.
• Both Pie, fried pies, lemon and Tortillas, ready-to-bake or -fry, corn, without added salt provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Vitamin B12
• Both Pie, fried pies, lemon as well as Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Vitamin A and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Pie, fried pies, lemon vs Tortillas, ready-to-bake or -fry, corn, without added salt:

• 14 ounces of Pie, fried pies, lemon have 34 times more Sodium than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While 14 oz of Tortillas, ready-to-bake or -fry, corn, without added salt contain 8 times more Calcium, 3.3 times more Copper, 6.5 times more Magnesium, 1.8 times more Manganese, 7.3 times more Phosphorus, 2.4 times more Potassium and 4.1 times more Zinc than Pie, fried pies, lemon.
• Both Pie, fried pies, lemon and Tortillas, ready-to-bake or -fry, corn, without added salt contain similar levels of Iron per 14 ounces.
• 14 ounces of Pie, fried pies, lemon lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pie, fried pies, lemon have 1.4 times more Energy, 6.4 times more Fat, 7.4 times more Saturated Fat, 16.7 times more Omega 3 and 4.4 times more Omega 6 than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While 14 oz of Tortillas, ready-to-bake or -fry, corn, without added salt contain 2 times more Fiber and 1.9 times more Protein than Pie, fried pies, lemon.
• Both Pie, fried pies, lemon and Tortillas, ready-to-bake or -fry, corn, without added salt offer comparable quantities of Carbohydrate per 14 ounces.