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

Weight per 300 calories

• Potato Bread: 113g
• 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 - Potato Bread or Tortillas, ready-to-bake or -fry, flour, shelf stable?

Macros Ratio

	Protein	Fat	Carbs
Potato Bread	19%	11%	70%
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%

Macro Nutrients

	Potato Bread	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	3.64% 3.53g	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	0% 0g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	41% 53g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	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	18.7% 7.1g	6.38% 2.42g	38g per day for Men 19-50 years
Protein	25% 14g	14.4% 8.1g	56g per day for Men 19-50 years

Vitamins

	Potato Bread	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Vitamin A	3% 27μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.2% 0.12mg	9.63% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	26.5% 4.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	35.5% 142μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.05% 0.17μg	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	0.38% 2.26IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.53% 0.53mg	5.8% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.4% 7.67μg	3.54% 4.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Bread	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Calcium	21.2% 212mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	11.8% 0.11mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	31.7% 2.54mg	42% 3.35mg	8mg per day for Men 19-50 years
Magnesium	7.5% 31.6mg	5.05% 21.2mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.29mg	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	59.5% 416mg	30.7% 215mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	3.95% 134mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	40.2% 22μg	55μg per day for Men 19-50 years
Sodium	28% 423mg	50% 749mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.62mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	1.02% 38g	0.89% 32.8g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Potato Bread have 3.2 times more Vitamin B5, 9.3 times more Vitamin B6, more Vitamin B12 and 1.8 times more Vitamin K than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 300 kcal of Tortillas, ready-to-bake or -fry, flour, shelf stable contain 2.3 times more Vitamin B1 and 3 times more Vitamin B3 than Potato Bread.
• Both Potato Bread and Tortillas, ready-to-bake or -fry, flour, shelf stable provide similar amounts of Vitamin B2 and Vitamin B9 per 300 calories.
• 300 calories of Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin B5, Vitamin B6, Vitamin B12 and Vitamin K
• Both Potato Bread as well as Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in 300 calories.

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

• 300 calories of Potato Bread have 1.3 times more Calcium, 1.5 times more Magnesium, 1.9 times more Phosphorus, 6 times more Potassium and 2.8 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 1.3 times more Iron, 1.8 times more Manganese, 2.1 times more Selenium and 1.8 times more Sodium than Potato Bread.
• Both Potato Bread and Tortillas, ready-to-bake or -fry, flour, shelf stable contain similar levels of Copper per 300 calories.
• 300 calories of Tortillas, ready-to-bake or -fry, flour, shelf stable lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Potato Bread have 3.9 times more Sugars, 2.9 times more Fiber and 1.7 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 2.2 times more Fat, more Omega 3 and more Omega 6 than Potato Bread.
• Both Potato Bread and Tortillas, ready-to-bake or -fry, flour, shelf stable offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Potato Bread provide inadequate amounts of Omega 3 and Omega 6