Comparing Nutrients in 14 ounces Tortillas, ready-to-bake or -fry, flour, refrigerated VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, refrigerated	11%	24%	65%
Potato Skin	17%	1%	82%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, refrigerated	Potato Skin	Recommended Dietary Allowance
Energy	42% 1214kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	32.7% 31.7g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	36.3% 11.6g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	56% 0.9g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	48% 8.2g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	38% 49.4g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	1.53% 1.1g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	36.6% 14g	26% 9.92g	38g per day for Men 19-50 years
Protein	58% 32.5g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, refrigerated	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	166% 2mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.5mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.6% 2.23mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	73% 0.95mg	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	93% 373μg	17% 67.5μg	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	50.3% 45.2mg	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% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 28.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, refrigerated	Potato Skin	Recommended Dietary Allowance
Calcium	58% 579mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	187% 1.68mg	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	180% 14.4mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	104% 2.4mg	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	117% 818mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	48.2% 1639mg	3400mg per day for Men 19-50 years
Selenium	161% 88.5μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	195% 2921mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	3.43% 127g	8.93% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortillas, ready-to-bake or -fry, flour, refrigerated VS Potato Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Tortillas, ready-to-bake or -fry, flour, refrigerated versus 14 oz of Potato Skin 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, flour, refrigerated vs Potato Skin:

• 14 ounces of Tortillas, ready-to-bake or -fry, flour, refrigerated have 24 times more Vitamin B1, 7.4 times more Vitamin B2, 4.3 times more Vitamin B3, 1.9 times more Vitamin B5 and 5.5 times more Vitamin B9 than Potato Skin.
• While 14 oz of Raw Potato Skin contain 4.1 times more Vitamin B6 and more Vitamin C than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• 14 ounces of Tortillas, ready-to-bake or -fry, flour, refrigerated have insufficient amounts of Vitamin C
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tortillas, ready-to-bake or -fry, flour, refrigerated vs Potato Skin:

• 14 ounces of Tortillas, ready-to-bake or -fry, flour, refrigerated have 4.9 times more Calcium, 5.4 times more Phosphorus, 74.3 times more Selenium, 73.6 times more Sodium and 1.5 times more Zinc than Potato Skin.
• While 14 oz of Raw Potato Skin contain 4.1 times more Copper, 3.3 times more Potassium and 2.6 times more Water than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated and Potato Skin contain similar levels of Iron, Magnesium and Manganese per 14 ounces.
• 14 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tortillas, ready-to-bake or -fry, flour, refrigerated have 5.3 times more Energy, 79.9 times more Fat, 112.5 times more Saturated Fat, 22.6 times more Omega 3, 64.4 times more Omega 6, 4 times more Carbohydrate, 1.4 times more Fiber and 3.2 times more Protein than Potato Skin.
• 14 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6