Comparing Nutrients in 300 calories Enriched Tortilla Mix White Wheat Flour VS Wheat flour, white, all-purpose, enriched, bleached

Weight per 300 calories

• Enriched Tortilla Mix White Wheat Flour: 74g
• Wheat flour, white, all-purpose, enriched, bleached: 82.4g

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

Discover which food has more nutrients per 300 calories - Enriched Tortilla Mix White Wheat Flour or Wheat flour, white, all-purpose, enriched, bleached?

Macros Ratio

	Protein	Fat	Carbs
Enriched Tortilla Mix White Wheat Flour	10%	24%	66%
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%

Macro Nutrients

	Enriched Tortilla Mix White Wheat Flour	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.1% 7.87g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	9.5% 3.04g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.7g	48.4% 63g	130g per day for Men 19-50 years
Sugars	NA	0.31% 0.22g	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	NA	5.86% 2.23g	38g per day for Men 19-50 years
Protein	12.8% 7.16g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Enriched Tortilla Mix White Wheat Flour	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.4% 0.54mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	31.3% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	30.4% 4.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.84% 0.29mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.28% 0.03mg	2.8% 0.036mg	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	25% 101μg	37.7% 151μg	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	8.1% 1.2mg	0.33% 0.049mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.68% 0.81μg	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Tortilla Mix White Wheat Flour	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Calcium	15% 152mg	1.24% 12.4mg	1000mg per day for Men 19-50 years
Copper	8.23% 0.074mg	13% 0.12mg	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	65.3% 5.22mg	48% 3.82mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	19.8% 0.45mg	24.4% 0.56mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	69% 31μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.2% 156mg	12.7% 89mg	700mg per day for Men 19-50 years
Potassium	2.18% 74mg	2.6% 88mg	3400mg per day for Men 19-50 years
Selenium	NA	50.8% 28μg	55μg per day for Men 19-50 years
Sodium	33.4% 501mg	0.11% 1.65mg	1500mg per day for Men 19-50 years
Zinc	4.3% 0.47mg	5.24% 0.58mg	11mg per day for Men 19-50 years
Water	0.2% 7.47g	0.27% 9.82g	3700g per day for Men 19-50 years

Enriched Tortilla Mix White Wheat Flour VS Wheat Flour, White, All-purpose, Enriched, Bleached Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Enriched Tortilla Mix White Wheat Flour or Wheat flour, white, all-purpose, enriched, bleached?

Lets compare vitamin content per 300 calories of Enriched Tortilla Mix White Wheat Flour vs Wheat flour, white, all-purpose, enriched, bleached:

• 300 calories of Enriched Tortilla Mix White Wheat Flour have 24.6 times more Vitamin E than Wheat flour, white, all-purpose, enriched, bleached.
• While 300 kcal of Wheat flour, white, all-purpose, enriched, bleached contain 1.5 times more Vitamin B9 than Enriched Tortilla Mix White Wheat Flour.
• Both Enriched Tortilla Mix White Wheat Flour and Wheat flour, white, all-purpose, enriched, bleached provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 300 calories.
• 300 calories of Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin B5
• 300 calories of Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin E
• Both Enriched Tortilla Mix White Wheat Flour as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Enriched Tortilla Mix White Wheat Flour vs Wheat flour, white, all-purpose, enriched, bleached:

• 300 calories of Enriched Tortilla Mix White Wheat Flour have 12.3 times more Calcium, 1.4 times more Iron, 1.7 times more Phosphorus and 304.2 times more Sodium than Wheat flour, white, all-purpose, enriched, bleached.
• While 300 kcal of Wheat flour, white, all-purpose, enriched, bleached contain 1.6 times more Copper than Enriched Tortilla Mix White Wheat Flour.
• Both Enriched Tortilla Mix White Wheat Flour and Wheat flour, white, all-purpose, enriched, bleached contain similar levels of Manganese per 300 calories.
• 300 calories of Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Calcium
• Both Enriched Tortilla Mix White Wheat Flour as well as Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Magnesium, Potassium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Enriched Tortilla Mix White Wheat Flour have 9.7 times more Fat, 23.8 times more Saturated Fat and 3.2 times more Omega 6 than Wheat flour, white, all-purpose, enriched, bleached.
• While 300 kcal of Wheat flour, white, all-purpose, enriched, bleached contain 1.3 times more Carbohydrate than Enriched Tortilla Mix White Wheat Flour.
• Both Enriched Tortilla Mix White Wheat Flour and Wheat flour, white, all-purpose, enriched, bleached offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Wheat flour, white, all-purpose, enriched, bleached provide inadequate amounts of Omega 6
• Both Enriched Tortilla Mix White Wheat Flour as well as Wheat flour, white, all-purpose, enriched, bleached provide inadequate amounts of Omega 3 in 300 calories.