Comparing Nutrients in 1 kilogram White Wheat Bread VS Tortillas, ready-to-bake or -fry, flour, shelf stable

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%

Macro Nutrients

	White Wheat Bread	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Energy	82% 2380kcal	102% 2970kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	78% 75.8g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	38.3% 12.3g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	242% 3.87g	1.6g per day for Men 19-50 years
Omega 6	51.7% 8.8g	104% 17.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	338% 439g	379% 493g	130g per day for Men 19-50 years
Sugars	69% 50g	36.7% 26.6g	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	37.2% 27g	0.41% 0.3g	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	% 15g	% 0.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.8g	g per day for Men 19-50 years
Fiber	242% 92g	63% 24g	38g per day for Men 19-50 years
Protein	190% 107g	143% 80g	56g per day for Men 19-50 years

Vitamins

	White Wheat Bread	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	425% 5.1mg	406% 4.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	196% 2.55mg	95% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	278% 44.6mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.55mg	56.6% 2.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	21.5% 0.28mg	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	318% 1270μg	295% 1180μg	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	25.3% 3.8mg	57.3% 8.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64% 77μg	35% 42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Wheat Bread	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Calcium	684% 6840mg	163% 1630mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	128% 1.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5% 200μg	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	611% 49mg	415% 33.2mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	276% 6.34mg	224% 5.16mg	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	147% 1030mg	304% 2130mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	39% 1330mg	3400mg per day for Men 19-50 years
Selenium	293% 161μg	398% 219μg	55μg per day for Men 19-50 years
Sodium	319% 4780mg	495% 7420mg	1500mg per day for Men 19-50 years
Zinc	86.4% 9.5mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	10.7% 396g	8.76% 324g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of White Wheat Bread vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• White Wheat Bread has 2.1 times more Vitamin B2, 1.6 times more Vitamin B5, 2.9 times more Vitamin B6 and 1.8 times more Vitamin K than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While Tortillas, ready-to-bake or -fry, flour, shelf stable contain 2.3 times more Vitamin E than White Wheat Bread.
• Both White Wheat Bread and Tortillas, ready-to-bake or -fry, flour, shelf stable have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 1 kg.
• Both White Wheat Bread as well as Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for White Wheat Bread vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• White Wheat Bread has 4.2 times more Calcium, 1.3 times more Copper, 1.5 times more Iron, 1.2 times more Magnesium, 1.2 times more Manganese, 1.7 times more Zinc and 1.2 times more Water than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While Tortillas, ready-to-bake or -fry, flour, shelf stable contain 2.1 times more Phosphorus, 1.4 times more Selenium and 1.6 times more Sodium than White Wheat Bread.
• Both White Wheat Bread and Tortillas, ready-to-bake or -fry, flour, shelf stable have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• White Wheat Bread has 1.9 times more Sugars, 90 times more Fructose, 3.8 times more Fiber and 1.3 times more Protein than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While Tortillas, ready-to-bake or -fry, flour, shelf stable contain 3.5 times more Fat, 1.9 times more Saturated Fat, 4.7 times more Omega 3 and 2 times more Omega 6 than White Wheat Bread.
• Both White Wheat Bread and Tortillas, ready-to-bake or -fry, flour, shelf stable have similar amounts of Energy and Carbohydrate per 1 kg.
• Both White Wheat Bread as well as Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.