Comparing Nutrients in 1 pound Enriched Tortilla Mix White Wheat Flour VS Cooked Wild Rice

Macros Ratio

	Protein	Fat	Carbs
Enriched Tortilla Mix White Wheat Flour	10%	24%	66%
Cooked Wild Rice	15%	3%	82%

Macro Nutrients

	Enriched Tortilla Mix White Wheat Flour	Cooked Wild Rice	Recommended Dietary Allowance
Energy	63.3% 1837kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	49.7% 48.2g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	37.3% 6.35g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	234% 305g	74.5% 97g	130g per day for Men 19-50 years
Sugars	NA	4.57% 3.3g	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	1.25% 0.91g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	NA	21.5% 8.16g	38g per day for Men 19-50 years
Protein	78.2% 44g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Enriched Tortilla Mix White Wheat Flour	Cooked Wild Rice	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	278% 3.33mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	165% 26.4mg	36.5% 5.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.7% 1.8mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	47% 0.61mg	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	154% 617μg	29.5% 118μg	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	49.6% 7.44mg	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Tortilla Mix White Wheat Flour	Cooked Wild Rice	Recommended Dietary Allowance
Calcium	93% 930mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	61% 0.55mg	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	400% 32mg	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	55.6% 1.28mg	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	136% 953mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	NA	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	205% 3071mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	55.3% 6.08mg	11mg per day for Men 19-50 years
Water	1.24% 45.7g	9.06% 335g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Enriched Tortilla Mix White Wheat Flour vs Cooked Wild Rice:

• Enriched Tortilla Mix White Wheat Flour has 14.1 times more Vitamin B1, 5.7 times more Vitamin B2, 4.5 times more Vitamin B3, 2.6 times more Vitamin B5, 5.2 times more Vitamin B9 and 6.8 times more Vitamin E than Cooked Wild Rice.
• While Cooked Wild Rice contains 3.4 times more Vitamin B6 than Enriched Tortilla Mix White Wheat Flour.
• Both Enriched Tortilla Mix White Wheat Flour as well as Cooked Wild Rice have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Enriched Tortilla Mix White Wheat Flour vs Cooked Wild Rice:

• Enriched Tortilla Mix White Wheat Flour has 68.3 times more Calcium, 11.8 times more Iron, 2.2 times more Manganese, 2.6 times more Phosphorus and 225.7 times more Sodium than Cooked Wild Rice.
• While Cooked Wild Rice contains 1.5 times more Magnesium, 2.1 times more Zinc and 7.3 times more Water than Enriched Tortilla Mix White Wheat Flour.
• Both Enriched Tortilla Mix White Wheat Flour and Cooked Wild Rice have similar amounts of Copper and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Enriched Tortilla Mix White Wheat Flour has 4 times more Energy, 31.3 times more Fat, 83.7 times more Saturated Fat, 1.3 times more Omega 3, 11.8 times more Omega 6, 3.1 times more Carbohydrate and 2.4 times more Protein than Cooked Wild Rice.
• Both Enriched Tortilla Mix White Wheat Flour as well as Cooked Wild Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.