Comparing Nutrients in 14 ounces Enriched Tortilla Mix White Wheat Flour VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Enriched Tortilla Mix White Wheat Flour	10%	24%	66%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Enriched Tortilla Mix White Wheat Flour	Baked White Potatoes	Recommended Dietary Allowance
Energy	55.4% 1607kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	43.5% 42g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	51% 16.3g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	32.7% 5.55g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	205% 266g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	NA	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	NA	22% 8.33g	38g per day for Men 19-50 years
Protein	68.5% 38.3g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Enriched Tortilla Mix White Wheat Flour	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	243% 2.9mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.96mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.3% 1.56mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	64.4% 0.84mg	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	135% 540μg	37.7% 151μg	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	55.6% 50mg	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	43.4% 6.5mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Tortilla Mix White Wheat Flour	Baked White Potatoes	Recommended Dietary Allowance
Calcium	81.4% 814mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	56% 0.5mg	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	350% 28mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	32.6% 0.75mg	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	119% 833mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	179% 2687mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	1.1% 40g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Enriched Tortilla Mix White Wheat Flour vs Baked White Potatoes:

• Enriched Tortilla Mix White Wheat Flour has 15.3 times more Vitamin B1, 11.5 times more Vitamin B2, 3.8 times more Vitamin B3, 3.6 times more Vitamin B9 and 41 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.3 times more Vitamin B6, more Vitamin C and 2.5 times more Vitamin K than Enriched Tortilla Mix White Wheat Flour.
• Both Enriched Tortilla Mix White Wheat Flour and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 14 oz.
• Both Enriched Tortilla Mix White Wheat Flour as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Enriched Tortilla Mix White Wheat Flour vs Baked White Potatoes:

• Enriched Tortilla Mix White Wheat Flour has 20.5 times more Calcium, 11 times more Iron, 3.2 times more Manganese, 2.8 times more Phosphorus, 96.7 times more Sodium and 1.8 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Copper, 1.3 times more Magnesium, 5.4 times more Potassium and 7.5 times more Water than Enriched Tortilla Mix White Wheat Flour.

Comparison of macro-nutrients per 14 ounces:

• Enriched Tortilla Mix White Wheat Flour has 4.4 times more Energy, 70.9 times more Fat, 102.5 times more Saturated Fat, 8.2 times more Omega 3, 28.6 times more Omega 6, 3.2 times more Carbohydrate and 4.6 times more Protein than Baked Whole White Potatoes.
• Both Enriched Tortilla Mix White Wheat Flour as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.