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

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, corn, without added salt	10%	10%	80%
Cake, pound, commercially prepared, fat-free	8%	4%	88%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, corn, without added salt	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Energy	30.4% 881kcal	38.7% 1123kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.92g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.33g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	25.4% 4.3g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 185g	186% 242g	130g per day for Men 19-50 years
Sugars	NA	188% 136g	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	54.3% 20.6g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	40.4% 22.6g	38.3% 21.4g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, corn, without added salt	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.8% 115μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	27.5% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	3.66% 0.048mg	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	113% 452μg	42.7% 171μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, corn, without added salt	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Calcium	69.5% 695mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	25.6% 0.23mg	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	69.5% 5.56mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	69.4% 1.6mg	23.6% 0.54mg	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	178% 1246mg	82.8% 579mg	700mg per day for Men 19-50 years
Potassium	18% 611mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	NA	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	90% 1353mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.73% 175g	3.33% 123g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Tortillas, ready-to-bake or -fry, corn, without added salt have 2.2 times more Vitamin B3, 18.3 times more Vitamin B6 and 2.7 times more Vitamin B9 than Cake, pound, commercially prepared, fat-free.
• While 14 oz of Cake, pound, commercially prepared, fat-free contain more Vitamin A, 4.1 times more Vitamin B2 and 1.8 times more Vitamin B5 than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt and Cake, pound, commercially prepared, fat-free provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Vitamin A
• 14 ounces of Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin B6
• Both Tortillas, ready-to-bake or -fry, corn, without added salt as well as Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin B12 and Vitamin C in 14 ounces.

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

• 14 ounces of Tortillas, ready-to-bake or -fry, corn, without added salt have 4.1 times more Calcium, 2.7 times more Copper, 6.5 times more Magnesium, 2.9 times more Manganese, 2.2 times more Phosphorus, 1.4 times more Potassium and 3 times more Zinc than Cake, pound, commercially prepared, fat-free.
• While 14 oz of Cake, pound, commercially prepared, fat-free contain 1.5 times more Iron and 31 times more Sodium than Tortillas, ready-to-bake or -fry, corn, without added salt.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tortillas, ready-to-bake or -fry, corn, without added salt have 2.1 times more Fat, 1.3 times more Omega 3, 2.7 times more Omega 6 and 4.7 times more Fiber than Cake, pound, commercially prepared, fat-free.
• While 14 oz of Cake, pound, commercially prepared, fat-free contain 1.3 times more Energy and 1.3 times more Carbohydrate than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt and Cake, pound, commercially prepared, fat-free offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Cake, pound, commercially prepared, fat-free provide inadequate amounts of Omega 3