Comparing Nutrients in 300 calories Wheat Bagels VS Tortillas, ready-to-bake or -fry, flour, shelf stable

Weight per 300 calories

• Wheat Bagels: 120g
• Tortillas, ready-to-bake or -fry, flour, shelf stable: 101g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Wheat Bagels or Tortillas, ready-to-bake or -fry, flour, shelf stable?

Macros Ratio

	Protein	Fat	Carbs
Wheat Bagels	16%	6%	78%
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%

Macro Nutrients

	Wheat Bagels	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	7.9% 7.66g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	3.87% 1.24g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	6.06% 1.03g	10.5% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.7g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	10% 7.34g	3.7% 2.7g	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	0.042% 0.03g	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	% 0.091g	g per day for Men 19-50 years
Sucrose	NA	% 0.48g	g per day for Men 19-50 years
Fiber	13% 4.9g	6.38% 2.42g	38g per day for Men 19-50 years
Protein	22% 12.2g	14.4% 8.1g	56g per day for Men 19-50 years

Vitamins

	Wheat Bagels	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.3% 0.48mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.3% 0.25mg	9.63% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.04mg	26.5% 4.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	2.18% 0.028mg	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	23% 91μg	29.8% 119μg	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	2.56% 0.38mg	5.8% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	3.54% 4.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bagels	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Calcium	2.4% 24mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.72% 29μg	0.51% 20.2μg	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	41.4% 3.3mg	42% 3.35mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	5.05% 21.2mg	420mg per day for Men 19-50 years
Manganese	74.6% 1.7mg	22.7% 0.52mg	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	24.3% 170mg	30.7% 215mg	700mg per day for Men 19-50 years
Potassium	5.82% 198mg	3.95% 134mg	3400mg per day for Men 19-50 years
Selenium	62.6% 34.4μg	40.2% 22μg	55μg per day for Men 19-50 years
Sodium	35% 527mg	50% 749mg	1500mg per day for Men 19-50 years
Zinc	12% 1.32mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.89% 32.8g	3700g per day for Men 19-50 years

Wheat Bagels VS Tortillas, Ready-to-bake Or -fry, Flour, Shelf Stable Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Wheat Bagels or Tortillas, ready-to-bake or -fry, flour, shelf stable?

Lets compare vitamin content per 300 calories of Wheat Bagels vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• 300 calories of Wheat Bagels have 2 times more Vitamin B2, 1.6 times more Vitamin B5 and 6.2 times more Vitamin B6 than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 300 kcal of Tortillas, ready-to-bake or -fry, flour, shelf stable contain 1.3 times more Vitamin B9 than Wheat Bagels.
• Both Wheat Bagels and Tortillas, ready-to-bake or -fry, flour, shelf stable provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• 300 calories of Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Wheat Bagels as well as Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Wheat Bagels vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• 300 calories of Wheat Bagels have 1.8 times more Copper, 2.9 times more Magnesium, 3.3 times more Manganese, 1.6 times more Selenium and 2.3 times more Zinc than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 300 kcal of Tortillas, ready-to-bake or -fry, flour, shelf stable contain 6.9 times more Calcium, 1.3 times more Phosphorus and 1.4 times more Sodium than Wheat Bagels.
• Both Wheat Bagels and Tortillas, ready-to-bake or -fry, flour, shelf stable contain similar levels of Iron per 300 calories.
• 300 calories of Wheat Bagels lack sufficient amounts of Calcium
• 300 calories of Tortillas, ready-to-bake or -fry, flour, shelf stable lack sufficient amounts of Magnesium and Zinc
• Both Wheat Bagels as well as Tortillas, ready-to-bake or -fry, flour, shelf stable lack sufficient amounts of Fluoride and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Wheat Bagels have 2.7 times more Sugars, 2 times more Fiber and 1.5 times more Protein than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 300 kcal of Tortillas, ready-to-bake or -fry, flour, shelf stable contain 4.2 times more Fat, 4.3 times more Omega 3 and 1.7 times more Omega 6 than Wheat Bagels.
• Both Wheat Bagels and Tortillas, ready-to-bake or -fry, flour, shelf stable offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Wheat Bagels provide inadequate amounts of Omega 3