Comparing Nutrients in 300 calories Pie, fried pies, lemon VS Tortillas, ready-to-bake or -fry, flour, without added calcium

Weight per 300 calories

• Pie, fried pies, lemon: 95g
• Tortillas, ready-to-bake or -fry, flour, without added calcium: 92g

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

Discover which food has more nutrients per 300 calories - Pie, fried pies, lemon or Tortillas, ready-to-bake or -fry, flour, without added calcium?

Macros Ratio

	Protein	Fat	Carbs
Pie, fried pies, lemon	4%	44%	52%
Tortillas, ready-to-bake or -fry, flour, without added calcium	11%	20%	69%

Macro Nutrients

	Pie, fried pies, lemon	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	6.76% 6.55g	97g per day for Men 19-50 years
Saturated Fat	7.3% 2.33g	5.03% 1.6g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	27% 4.56g	5.48% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.4g	39.5% 51.3g	130g per day for Men 19-50 years
Sugars	NA	NA	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	6.5% 2.47g	8% 3.05g	38g per day for Men 19-50 years
Protein	5.1% 2.85g	14.3% 8.03g	56g per day for Men 19-50 years

Vitamins

	Pie, fried pies, lemon	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Vitamin A	0.21% 1.9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.74% 0.1mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.46% 1.35mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.1mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	3.55% 0.046mg	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	4.27% 17μg	28.4% 114μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.16% 0.076μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, fried pies, lemon	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Calcium	2.1% 21mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	4.96% 0.045mg	27.4% 0.25mg	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	14.5% 1.16mg	38% 3.05mg	8mg per day for Men 19-50 years
Magnesium	2.26% 9.5mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	9.25% 0.21mg	18.5% 0.43mg	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	5.83% 41mg	16.4% 114mg	700mg per day for Men 19-50 years
Potassium	1.8% 61.7mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	4.14% 2.28μg	39.3% 21.6μg	55μg per day for Men 19-50 years
Sodium	23.7% 355mg	29.4% 441mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	5.96% 0.66mg	11mg per day for Men 19-50 years
Water	0.96% 35.7g	0.67% 24.7g	3700g per day for Men 19-50 years

Pie, Fried Pies, Lemon VS Tortillas, Ready-to-bake Or -fry, Flour, Without Added Calcium Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Pie, fried pies, lemon or Tortillas, ready-to-bake or -fry, flour, without added calcium?

Lets compare vitamin content per 300 calories of Pie, fried pies, lemon vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• 300 kcal of Tortillas, ready-to-bake or -fry, flour, without added calcium contain 3.7 times more Vitamin B1, 2.7 times more Vitamin B2, 2.4 times more Vitamin B3, 5.1 times more Vitamin B5 and 6.6 times more Vitamin B9 than Pie, fried pies, lemon.
• 300 calories of Pie, fried pies, lemon have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Pie, fried pies, lemon as well as Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Pie, fried pies, lemon vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• 300 kcal of Tortillas, ready-to-bake or -fry, flour, without added calcium contain 5.5 times more Copper, 2.6 times more Iron, 2 times more Manganese, 2.8 times more Phosphorus and 9.5 times more Selenium than Pie, fried pies, lemon.
• Both Pie, fried pies, lemon and Tortillas, ready-to-bake or -fry, flour, without added calcium contain similar levels of Sodium per 300 calories.
• 300 calories of Pie, fried pies, lemon lack sufficient amounts of Copper, Phosphorus and Selenium
• Both Pie, fried pies, lemon as well as Tortillas, ready-to-bake or -fry, flour, without added calcium lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Pie, fried pies, lemon have 2.3 times more Fat, 1.4 times more Saturated Fat, 10.8 times more Omega 3 and 4.9 times more Omega 6 than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 300 kcal of Tortillas, ready-to-bake or -fry, flour, without added calcium contain 1.3 times more Carbohydrate and 2.8 times more Protein than Pie, fried pies, lemon.
• Both Pie, fried pies, lemon and Tortillas, ready-to-bake or -fry, flour, without added calcium offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Pie, fried pies, lemon provide inadequate amounts of Protein
• 300 calories of Tortillas, ready-to-bake or -fry, flour, without added calcium provide inadequate amounts of Omega 3 and Omega 6