Comparing Nutrients in 300 calories Tortillas, ready-to-bake or -fry, flour, without added calcium VS Cake, pound, commercially prepared, fat-free

Weight per 300 calories

• Tortillas, ready-to-bake or -fry, flour, without added calcium: 92g
• Cake, pound, commercially prepared, fat-free: 106g

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

Which food has more nutrients per 300 calories - Tortillas, ready-to-bake or -fry, flour, without added calcium or Cake, pound, commercially prepared, fat-free?

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, without added calcium	11%	20%	69%
Cake, pound, commercially prepared, fat-free	8%	4%	88%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, without added calcium	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.76% 6.55g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	5.03% 1.6g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	1.72% 0.028g	1.6g per day for Men 19-50 years
Omega 6	5.48% 0.93g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.5% 51.3g	49.7% 64.7g	130g per day for Men 19-50 years
Sugars	NA	50.2% 36.4g	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	8% 3.05g	3.07% 1.17g	38g per day for Men 19-50 years
Protein	14.3% 8.03g	10.2% 5.72g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, without added calcium	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.4% 30.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	4.55% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	7.34% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.55% 0.046mg	0.98% 0.013mg	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	28.4% 114μg	11.4% 45.6μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.071% 0.011mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.088% 0.11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, without added calcium	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Calcium	3.6% 36mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	6.83% 0.061mg	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	38% 3.05mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	2.52% 10.6mg	420mg per day for Men 19-50 years
Manganese	18.5% 0.43mg	6.3% 0.15mg	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	16.4% 114mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	3.56% 121mg	3.43% 117mg	3400mg per day for Men 19-50 years
Selenium	39.3% 21.6μg	10.2% 5.6μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	24% 361mg	1500mg per day for Men 19-50 years
Zinc	5.96% 0.66mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	0.67% 24.7g	0.89% 33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tortillas, ready-to-bake or -fry, flour, without added calcium vs Cake, pound, commercially prepared, fat-free:

• Tortillas, ready-to-bake or -fry, flour, without added calcium have 3.7 times more Vitamin B1, 4.5 times more Vitamin B3, 1.5 times more Vitamin B5, 3.6 times more Vitamin B6 and 2.5 times more Vitamin B9 than Cake, pound, commercially prepared, fat-free.
• While Cake, pound, commercially prepared, fat-free contains more Vitamin A than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium and Cake, pound, commercially prepared, fat-free have similar amounts of Vitamin B2 per 300 kcal.
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium as well as Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Tortillas, ready-to-bake or -fry, flour, without added calcium vs Cake, pound, commercially prepared, fat-free:

• Tortillas, ready-to-bake or -fry, flour, without added calcium have 4 times more Copper, 1.4 times more Iron, 2.3 times more Magnesium, 2.9 times more Manganese, 3.8 times more Selenium, 1.2 times more Sodium and 2 times more Zinc than Cake, pound, commercially prepared, fat-free.
• While Cake, pound, commercially prepared, fat-free contains 1.3 times more Calcium and 1.4 times more Phosphorus than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium and Cake, pound, commercially prepared, fat-free have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Tortillas, ready-to-bake or -fry, flour, without added calcium have 5.2 times more Fat, 5.9 times more Saturated Fat, 1.8 times more Omega 3, 2.2 times more Omega 6, 2.6 times more Fiber and 1.4 times more Protein than Cake, pound, commercially prepared, fat-free.
• While Cake, pound, commercially prepared, fat-free contains 1.3 times more Carbohydrate than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium and Cake, pound, commercially prepared, fat-free have similar amounts of Energy per 300 kcal.
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium as well as Cake, pound, commercially prepared, fat-free have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.