Comparing Nutrients in 14 ounces Tortillas, ready-to-bake or -fry, flour, without added calcium VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, without added calcium	11%	20%	69%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, without added calcium	Tomato Paste	Recommended Dietary Allowance
Energy	44.5% 1290kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	21.6% 6.93g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	23.6% 4g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	170% 221g	57.7% 75g	130g per day for Men 19-50 years
Sugars	NA	66.7% 48.3g	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	32% 23.2g	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	% 23g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	34.5% 13g	43% 16.3g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, without added calcium	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	176% 2.1mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.5% 1.16mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88.6% 14mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	66% 0.86mg	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	12% 47.6μg	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	97% 87mg	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	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, without added calcium	Tomato Paste	Recommended Dietary Allowance
Calcium	15.5% 155mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	161% 1.45mg	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	148% 12mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	79.7% 1.83mg	52% 1.2mg	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	47% 329mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	118% 4024mg	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	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	2.87% 106g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortillas, ready-to-bake or -fry, flour, without added calcium VS Tomato Paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Tortillas, ready-to-bake or -fry, flour, without added calcium versus 14 oz of Tomato Paste 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, without added calcium vs Tomato Paste:

• 14 ounces of Tortillas, ready-to-bake or -fry, flour, without added calcium have 8.9 times more Vitamin B1, 1.9 times more Vitamin B2, 4.1 times more Vitamin B5 and 10.3 times more Vitamin B9 than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain more Vitamin A, 4.3 times more Vitamin B6 and more Vitamin C than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium and Tomato Paste provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Vitamin A and Vitamin C
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Tortillas, ready-to-bake or -fry, flour, without added calcium vs Tomato Paste:

• 14 ounces of Tortillas, ready-to-bake or -fry, flour, without added calcium have 1.5 times more Manganese, 1.5 times more Phosphorus, 4.4 times more Selenium and 8.1 times more Sodium than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 1.4 times more Copper, 1.6 times more Magnesium and 7.7 times more Potassium than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium and Tomato Paste contain similar levels of Calcium, Iron and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tortillas, ready-to-bake or -fry, flour, without added calcium have 4 times more Energy, 15.1 times more Fat, 17.5 times more Saturated Fat, 7.7 times more Omega 3, 6.6 times more Omega 6, 2.9 times more Carbohydrate and 2 times more Protein than Tomato Paste.
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium and Tomato Paste offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6