Comparing Nutrients in 1 kilogram Cookie, chocolate, with icing or coating VS Tortillas, ready-to-bake or -fry, whole wheat

Macros Ratio

	Protein	Fat	Carbs
Cookie, chocolate, with icing or coating	4%	43%	53%
Tortillas, ready-to-bake or -fry, whole wheat	13%	28%	59%

Macro Nutrients

	Cookie, chocolate, with icing or coating	Tortillas, ready-to-bake or -fry, whole wheat	Recommended Dietary Allowance
Energy	175% 5070kcal	107% 3100kcal	2900kcal per day for Men 19-50 years
Fat	249% 242g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	516% 165g	152% 48.8g	32g per day for Men 19-50 years
Omega 3	133% 2.13g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	199% 34g	56.4% 9.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	522% 679g	353% 459g	130g per day for Men 19-50 years
Sugars	441% 320g	33.7% 24.4g	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	60.5% 23g	258% 98g	38g per day for Men 19-50 years
Protein	80.4% 45g	174% 98g	56g per day for Men 19-50 years

Vitamins

	Cookie, chocolate, with icing or coating	Tortillas, ready-to-bake or -fry, whole wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	242% 2.9mg	686% 8.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	222% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	156% 25mg	304% 48.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	240% 3.12mg	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	145% 580μg	345% 1380μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	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	186% 28mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.5% 69μg	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, chocolate, with icing or coating	Tortillas, ready-to-bake or -fry, whole wheat	Recommended Dietary Allowance
Calcium	15% 150mg	244% 2440mg	1000mg per day for Men 19-50 years
Copper	297% 2.67mg	296% 2.66mg	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	375% 30mg	329% 26.3mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	202% 850mg	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	107% 750mg	494% 3460mg	700mg per day for Men 19-50 years
Potassium	28% 950mg	77% 2620mg	3400mg per day for Men 19-50 years
Selenium	215% 118μg	673% 370μg	55μg per day for Men 19-50 years
Sodium	253% 3800mg	411% 6170mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	175% 19mg	11mg per day for Men 19-50 years
Water	0.54% 20g	8.15% 302g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookie, chocolate, with icing or coating vs Tortillas, ready-to-bake or -fry, whole wheat:

• Cookie, chocolate, with icing or coating has 3.1 times more Vitamin E and 1.5 times more Vitamin K than Tortillas, ready-to-bake or -fry, whole wheat.
• While Tortillas, ready-to-bake or -fry, whole wheat contain 2.8 times more Vitamin B1, 1.5 times more Vitamin B2, 1.9 times more Vitamin B3, 13.6 times more Vitamin B6 and 2.4 times more Vitamin B9 than Cookie, chocolate, with icing or coating.
• Both Cookie, chocolate, with icing or coating as well as Tortillas, ready-to-bake or -fry, whole wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cookie, chocolate, with icing or coating vs Tortillas, ready-to-bake or -fry, whole wheat:

• Tortillas, ready-to-bake or -fry, whole wheat contain 16.3 times more Calcium, 3.4 times more Magnesium, 4.6 times more Phosphorus, 2.8 times more Potassium, 3.1 times more Selenium, 1.6 times more Sodium and 6.4 times more Zinc than Cookie, chocolate, with icing or coating.
• Both Cookie, chocolate, with icing or coating and Tortillas, ready-to-bake or -fry, whole wheat have similar amounts of Copper and Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookie, chocolate, with icing or coating has 1.6 times more Energy, 2.5 times more Fat, 3.4 times more Saturated Fat, 6.5 times more Omega 3, 3.5 times more Omega 6, 1.5 times more Carbohydrate and 13.1 times more Sugars than Tortillas, ready-to-bake or -fry, whole wheat.
• While Tortillas, ready-to-bake or -fry, whole wheat contain 4.3 times more Fiber and 2.2 times more Protein than Cookie, chocolate, with icing or coating.
• Both Cookie, chocolate, with icing or coating as well as Tortillas, ready-to-bake or -fry, whole wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.