Comparing Nutrients in 1 kilogram Tortillas, ready-to-bake or -fry, corn, without added salt VS Pie, apple, commercially prepared, unenriched flour

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, corn, without added salt	10%	10%	80%
Pie, apple, commercially prepared, unenriched flour	3%	41%	56%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, corn, without added salt	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Energy	76.6% 2220kcal	81.7% 2370kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.34g	119% 38g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	122% 20.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	358% 466g	262% 340g	130g per day for Men 19-50 years
Sugars	NA	NA	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	137% 52g	42% 16g	38g per day for Men 19-50 years
Protein	102% 57g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, corn, without added salt	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	32.2% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	122% 1.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.94mg	23.8% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	29.2% 0.38mg	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	285% 1140μg	10% 40μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	35.6% 32mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, corn, without added salt	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Calcium	175% 1750mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	51% 0.46mg	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	175% 14mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	175% 4mg	79% 1.82mg	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	449% 3140mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	45.3% 1540mg	19% 650mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	177% 2660mg	1500mg per day for Men 19-50 years
Zinc	85.5% 9.4mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	12% 441g	14% 522g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortillas, ready-to-bake or -fry, corn, without added salt VS Pie, apple, commercially prepared, unenriched flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Tortillas, ready-to-bake or -fry, corn, without added salt versus 1 kg of Pie, apple, commercially prepared, unenriched flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tortillas, ready-to-bake or -fry, corn, without added salt vs Pie, apple, commercially prepared, unenriched flour:

• 1 kilogram of Tortillas, ready-to-bake or -fry, corn, without added salt has 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 5.8 times more Vitamin B6 and 28.5 times more Vitamin B9 than Pie, apple, commercially prepared, unenriched flour.
• While 1 kg of Pie, apple, commercially prepared, unenriched flour contains more Vitamin A, 2.2 times more Vitamin B2 and more Vitamin C than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt and Pie, apple, commercially prepared, unenriched flour provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Pie, apple, commercially prepared, unenriched flour have insufficient amounts of Vitamin B9
• Both Tortillas, ready-to-bake or -fry, corn, without added salt as well as Pie, apple, commercially prepared, unenriched flour have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Tortillas, ready-to-bake or -fry, corn, without added salt vs Pie, apple, commercially prepared, unenriched flour:

• 1 kilogram of Tortillas, ready-to-bake or -fry, corn, without added salt has 15.9 times more Calcium, 3.3 times more Copper, 9.3 times more Magnesium, 2.2 times more Manganese, 13.1 times more Phosphorus, 2.4 times more Potassium and 5.9 times more Zinc than Pie, apple, commercially prepared, unenriched flour.
• While 1 kg of Pie, apple, commercially prepared, unenriched flour contains 24.2 times more Sodium than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt and Pie, apple, commercially prepared, unenriched flour contain similar levels of Iron per one kilogram.
• 1 kilogram of Pie, apple, commercially prepared, unenriched flour lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tortillas, ready-to-bake or -fry, corn, without added salt has 1.4 times more Carbohydrate, 3.3 times more Fiber and 3 times more Protein than Pie, apple, commercially prepared, unenriched flour.
• While 1 kg of Pie, apple, commercially prepared, unenriched flour contains 4.4 times more Fat, 11.4 times more Saturated Fat, 3.6 times more Omega 3 and 1.9 times more Omega 6 than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt and Pie, apple, commercially prepared, unenriched flour offer comparable quantities of Energy per one kilogram.