Comparing Nutrients in 14 ounces Tortillas, ready-to-bake or -fry, whole wheat VS Cookies, chocolate sandwich, with creme filling, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, whole wheat	13%	28%	59%
Cookies, chocolate sandwich, with creme filling, reduced fat	3%	27%	70%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, whole wheat	Cookies, chocolate sandwich, with creme filling, reduced fat	Recommended Dietary Allowance
Energy	42.4% 1230kcal	59.7% 1730kcal	2900kcal per day for Men 19-50 years
Fat	40% 38.7g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	60.5% 19.4g	36.5% 11.7g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	102% 1.63g	1.6g per day for Men 19-50 years
Omega 6	22.4% 3.8g	70.4% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 182g	233% 302g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	225% 163g	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	102% 39g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	69% 38.7g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, whole wheat	Cookies, chocolate sandwich, with creme filling, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	272% 3.27mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.2% 1.15mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.3mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	6.1% 0.079mg	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	137% 548μg	67.5% 270μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24% 3.57mg	44.5% 6.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	53% 63.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, whole wheat	Cookies, chocolate sandwich, with creme filling, reduced fat	Recommended Dietary Allowance
Calcium	97% 968mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	117% 1.06mg	83% 0.75mg	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	130% 10.4mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	80.3% 337mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	196% 1373mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	30.6% 1040mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	267% 147μg	95% 52.4μg	55μg per day for Men 19-50 years
Sodium	163% 2449mg	125% 1869mg	1500mg per day for Men 19-50 years
Zinc	69.3% 7.62mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	3.23% 120g	0.67% 24.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortillas, ready-to-bake or -fry, whole wheat VS Cookies, chocolate sandwich, with creme filling, reduced fat per 14 oz

Compare the macro and micronutrient content in 14 oz of Tortillas, ready-to-bake or -fry, whole wheat versus 14 oz of Cookies, chocolate sandwich, with creme filling, reduced fat 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, whole wheat vs Cookies, chocolate sandwich, with creme filling, reduced fat:

• 14 ounces of Tortillas, ready-to-bake or -fry, whole wheat have 2.8 times more Vitamin B1, 1.4 times more Vitamin B2, 2.2 times more Vitamin B3, 15.6 times more Vitamin B6 and 2 times more Vitamin B9 than Cookies, chocolate sandwich, with creme filling, reduced fat.
• While 14 oz of Cookies, chocolate sandwich, with creme filling, reduced fat contain 1.9 times more Vitamin E and 3.6 times more Vitamin K than Tortillas, ready-to-bake or -fry, whole wheat.
• 14 ounces of Cookies, chocolate sandwich, with creme filling, reduced fat have insufficient amounts of Vitamin B6
• Both Tortillas, ready-to-bake or -fry, whole wheat as well as Cookies, chocolate sandwich, with creme filling, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tortillas, ready-to-bake or -fry, whole wheat vs Cookies, chocolate sandwich, with creme filling, reduced fat:

• 14 ounces of Tortillas, ready-to-bake or -fry, whole wheat have more Calcium, 1.4 times more Copper, 3.4 times more Magnesium, 5.2 times more Phosphorus, 1.5 times more Potassium, 2.8 times more Selenium, 1.3 times more Sodium and 3.9 times more Zinc than Cookies, chocolate sandwich, with creme filling, reduced fat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Cookies, chocolate sandwich, with creme filling, reduced fat contain similar levels of Iron per 14 ounces.
• 14 ounces of Cookies, chocolate sandwich, with creme filling, reduced fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tortillas, ready-to-bake or -fry, whole wheat have 1.7 times more Saturated Fat, 3.4 times more Fiber and 3.3 times more Protein than Cookies, chocolate sandwich, with creme filling, reduced fat.
• While 14 oz of Cookies, chocolate sandwich, with creme filling, reduced fat contain 1.4 times more Energy, 1.4 times more Fat, 12.5 times more Omega 3, 3.1 times more Omega 6, 1.7 times more Carbohydrate and 16.9 times more Sugars than Tortillas, ready-to-bake or -fry, whole wheat.