Comparing Nutrients in 1 kilogram Tortillas, ready-to-bake or -fry, whole wheat VS Cookies, oatmeal sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, whole wheat	13%	28%	59%
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, whole wheat	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Energy	107% 3100kcal	137% 3980kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	189% 183g	97g per day for Men 19-50 years
Saturated Fat	152% 48.8g	163% 52.3g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	276% 4.4g	1.6g per day for Men 19-50 years
Omega 6	56.4% 9.6g	411% 70g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	353% 459g	428% 556g	130g per day for Men 19-50 years
Sugars	33.7% 24.4g	433% 314g	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	258% 98g	68.4% 26g	38g per day for Men 19-50 years
Protein	174% 98g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, whole wheat	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	686% 8.23mg	197% 2.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	222% 2.9mg	85.4% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	304% 48.6mg	71.6% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	57.6% 2.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	240% 3.12mg	35.4% 0.46mg	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	345% 1380μg	95% 380μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.67% 10IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	60% 9mg	147% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.5% 45μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, whole wheat	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Calcium	244% 2440mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	296% 2.66mg	152% 1.37mg	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	329% 26.3mg	235% 19mg	8mg per day for Men 19-50 years
Magnesium	202% 850mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	NA	358% 8.24mg	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	494% 3460mg	134% 940mg	700mg per day for Men 19-50 years
Potassium	77% 2620mg	40% 1360mg	3400mg per day for Men 19-50 years
Selenium	673% 370μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	411% 6170mg	333% 5000mg	1500mg per day for Men 19-50 years
Zinc	175% 19mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	8.15% 302g	5.97% 221g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tortillas, ready-to-bake or -fry, whole wheat vs Cookies, oatmeal sandwich, with creme filling:

• Tortillas, ready-to-bake or -fry, whole wheat have 3.5 times more Vitamin B1, 2.6 times more Vitamin B2, 4.2 times more Vitamin B3, 6.8 times more Vitamin B6 and 3.6 times more Vitamin B9 than Cookies, oatmeal sandwich, with creme filling.
• While Cookies, oatmeal sandwich, with creme filling contain 2.5 times more Vitamin E than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Cookies, oatmeal sandwich, with creme filling have similar amounts of Vitamin K per 1 kg.
• Both Tortillas, ready-to-bake or -fry, whole wheat as well as Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tortillas, ready-to-bake or -fry, whole wheat vs Cookies, oatmeal sandwich, with creme filling:

• Tortillas, ready-to-bake or -fry, whole wheat have more Calcium, 1.9 times more Copper, 1.4 times more Iron, 2.4 times more Magnesium, 3.7 times more Phosphorus, 1.9 times more Potassium, 5.4 times more Selenium, 1.2 times more Sodium and 2.9 times more Zinc than Cookies, oatmeal sandwich, with creme filling.

Comparison of macro-nutrients per 1 kilogram:

• Tortillas, ready-to-bake or -fry, whole wheat have 3.8 times more Fiber and 3.7 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• While Cookies, oatmeal sandwich, with creme filling contain 1.3 times more Energy, 1.9 times more Fat, 13.4 times more Omega 3, 7.3 times more Omega 6 and 12.9 times more Sugars than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Cookies, oatmeal sandwich, with creme filling have similar amounts of Saturated Fat and Carbohydrate per 1 kg.
• Both Tortillas, ready-to-bake or -fry, whole wheat as well as Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.