Comparing Nutrients in 300 calories Tortillas, ready-to-bake or -fry, corn, without added salt VS Tortillas, ready-to-bake or -fry, flour, without added calcium

Weight per 300 calories

• Tortillas, ready-to-bake or -fry, corn, without added salt: 135g
• Tortillas, ready-to-bake or -fry, flour, without added calcium: 92g

Tortillas, ready-to-bake or -fry, flour, without added calcium have 1.5 times more energy per unit of mass than Tortillas, ready-to-bake or -fry, corn, without added salt, which is high in comparison to other foods. Tortillas, ready-to-bake or -fry, corn, without added salt having above average energy density.

Which food has more nutrients per 300 calories - Tortillas, ready-to-bake or -fry, corn, without added salt or Tortillas, ready-to-bake or -fry, flour, without added calcium?

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, corn, without added salt	10%	10%	80%
Tortillas, ready-to-bake or -fry, flour, without added calcium	11%	20%	69%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, corn, without added salt	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	3.5% 3.38g	6.76% 6.55g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	5.03% 1.6g	32g per day for Men 19-50 years
Omega 3	2.87% 0.046g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	8.65% 1.47g	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	48.4% 63g	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	18.5% 7.03g	8% 3.05g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	14.3% 8.03g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, corn, without added salt	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.6% 0.099mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.02mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.24% 0.26mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	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	38.5% 154μg	28.4% 114μg	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	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

	Tortillas, ready-to-bake or -fry, corn, without added salt	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Calcium	23.6% 236mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	23.6% 1.9mg	38% 3.05mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	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	60.6% 424mg	16.4% 114mg	700mg per day for Men 19-50 years
Potassium	6.12% 208mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	NA	39.3% 21.6μg	55μg per day for Men 19-50 years
Sodium	0.99% 15mg	29.4% 441mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	5.96% 0.66mg	11mg per day for Men 19-50 years
Water	1.6% 59.6g	0.67% 24.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tortillas, ready-to-bake or -fry, corn, without added salt vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• Tortillas, ready-to-bake or -fry, corn, without added salt have 6.4 times more Vitamin B6 and 1.4 times more Vitamin B9 than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While Tortillas, ready-to-bake or -fry, flour, without added calcium contain 3.2 times more Vitamin B1, 2.7 times more Vitamin B2, 1.6 times more Vitamin B3 and 2 times more Vitamin B5 than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt as well as Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Tortillas, ready-to-bake or -fry, corn, without added salt vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• Tortillas, ready-to-bake or -fry, corn, without added salt have 6.6 times more Calcium, 3.7 times more Magnesium, 1.3 times more Manganese, 3.7 times more Phosphorus, 1.7 times more Potassium and 1.9 times more Zinc than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While Tortillas, ready-to-bake or -fry, flour, without added calcium contain 1.6 times more Iron and 29.7 times more Sodium than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt and Tortillas, ready-to-bake or -fry, flour, without added calcium have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Tortillas, ready-to-bake or -fry, corn, without added salt have 1.6 times more Omega 6, 1.2 times more Carbohydrate and 2.3 times more Fiber than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While Tortillas, ready-to-bake or -fry, flour, without added calcium contain 1.9 times more Fat and 3.6 times more Saturated Fat than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt and Tortillas, ready-to-bake or -fry, flour, without added calcium have similar amounts of Energy, Omega 3 and Protein per 300 kcal.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt as well as Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.