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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Tortillas, ready-to-bake or -fry, flour, without added calcium	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	176% 2.1mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.5% 1.16mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88.6% 14mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	27.5% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	122% 488μg	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, flour, without added calcium	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Calcium	15.5% 155mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	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	164% 13mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	79.7% 1.83mg	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	70.3% 492mg	82.8% 579mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	126% 1897mg	90% 1353mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	2.87% 106g	3.33% 123g	3700g per day for Men 19-50 years

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

• Tortillas, ready-to-bake or -fry, flour, without added calcium have 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.
• While Cake, pound, commercially prepared, fat-free contains more Vitamin A than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium and Cake, pound, commercially prepared, fat-free have similar amounts of Vitamin B2 per 14 oz.
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium as well as Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin B12 and Vitamin C in 14 oz.

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

• Tortillas, ready-to-bake or -fry, flour, without added calcium have 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 Tortillas, ready-to-bake or -fry, flour, without added calcium and Cake, pound, commercially prepared, fat-free have similar amounts of Calcium, Phosphorus and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Tortillas, ready-to-bake or -fry, flour, without added calcium have 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 Tortillas, ready-to-bake or -fry, flour, without added calcium and Cake, pound, commercially prepared, fat-free have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium as well as Cake, pound, commercially prepared, fat-free have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.