Comparing Nutrients in 1 pound 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	48.5% 1406kcal	62.3% 1805kcal	2900kcal per day for Men 19-50 years
Fat	45.6% 44.3g	85.5% 83g	97g per day for Men 19-50 years
Saturated Fat	69% 22g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	125% 2g	1.6g per day for Men 19-50 years
Omega 6	25.6% 4.35g	187% 31.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	160% 208g	194% 252g	130g per day for Men 19-50 years
Sugars	15.3% 11g	196% 142g	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	117% 44.5g	31% 11.8g	38g per day for Men 19-50 years
Protein	79% 44.3g	21% 12g	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	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	311% 3.73mg	89.2% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	138% 22mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	16% 0.21mg	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	156% 626μg	43% 172μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	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	0.76% 4.54IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.2% 4.1mg	67% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.4μg	20.4% 24.5μg	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	111% 1107mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	69% 0.62mg	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	149% 12mg	107% 8.53mg	8mg per day for Men 19-50 years
Magnesium	92% 386mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	NA	163% 3.74mg	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	224% 1569mg	61% 426mg	700mg per day for Men 19-50 years
Potassium	35% 1188mg	18% 617mg	3400mg per day for Men 19-50 years
Selenium	305% 168μg	56% 31μg	55μg per day for Men 19-50 years
Sodium	187% 2799mg	151% 2268mg	1500mg per day for Men 19-50 years
Zinc	79% 8.7mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	3.7% 137g	2.7% 100g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• 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 lb.

Comparing minerals per 1 pound 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 pound:

• 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 lb.
• 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 lb.