Comparing Nutrients in 300 calories Whole Wheat Flour VS Enriched Tortilla Mix White Wheat Flour

Weight per 300 calories

• Whole Wheat Flour: 88.2g
• Enriched Tortilla Mix White Wheat Flour: 74g

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

Discover which food has more nutrients per 300 calories - Whole Wheat Flour or Enriched Tortilla Mix White Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Enriched Tortilla Mix White Wheat Flour	10%	24%	66%

Macro Nutrients

	Whole Wheat Flour	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	8.1% 7.87g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	9.5% 3.04g	32g per day for Men 19-50 years
Omega 3	4.03% 0.064g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	5.67% 0.96g	6.1% 1.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.5g	38.3% 49.7g	130g per day for Men 19-50 years
Sugars	0.5% 0.36g	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	0.061% 0.044g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	25% 9.44g	NA	38g per day for Men 19-50 years
Protein	21% 11.7g	12.8% 7.16g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	45.4% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	5.84% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	2.28% 0.03mg	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	9.7% 39μg	25% 101μg	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	4.18% 0.63mg	8.1% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.68μg	0.68% 0.81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Calcium	3% 30mg	15% 152mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	8.23% 0.074mg	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	39.7% 3.18mg	65.3% 5.22mg	8mg per day for Men 19-50 years
Magnesium	28.8% 121mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	156% 3.6mg	19.8% 0.45mg	2.3mg per day for Men 19-50 years
Molybdenum	115% 51.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	45% 315mg	22.2% 156mg	700mg per day for Men 19-50 years
Potassium	9.42% 320mg	2.18% 74mg	3400mg per day for Men 19-50 years
Selenium	99% 54.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.12% 1.76mg	33.4% 501mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	4.3% 0.47mg	11mg per day for Men 19-50 years
Water	0.26% 9.48g	0.2% 7.47g	3700g per day for Men 19-50 years

Whole Wheat Flour VS Enriched Tortilla Mix White Wheat Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Whole Wheat Flour or Enriched Tortilla Mix White Wheat Flour?

Lets compare vitamin content per 300 calories of Whole Wheat Flour vs Enriched Tortilla Mix White Wheat Flour:

• 300 calories of Whole Wheat Flour have 1.8 times more Vitamin B5 and 12.1 times more Vitamin B6 than Enriched Tortilla Mix White Wheat Flour.
• While 300 kcal of Enriched Tortilla Mix White Wheat Flour contain 2.5 times more Vitamin B2, 2.6 times more Vitamin B9 and 1.9 times more Vitamin E than Whole-grain Wheat Flour.
• Both Whole Wheat Flour and Enriched Tortilla Mix White Wheat Flour provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• 300 calories of Whole Wheat Flour have insufficient amounts of Vitamin E
• 300 calories of Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Whole-grain Wheat Flour as well as Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Whole Wheat Flour vs Enriched Tortilla Mix White Wheat Flour:

• 300 calories of Whole Wheat Flour have 4.9 times more Copper, 7.8 times more Magnesium, 7.9 times more Manganese, 2 times more Phosphorus, 4.3 times more Potassium and 4.8 times more Zinc than Enriched Tortilla Mix White Wheat Flour.
• While 300 kcal of Enriched Tortilla Mix White Wheat Flour contain 5.1 times more Calcium, 1.6 times more Iron and 284.2 times more Sodium than Whole-grain Wheat Flour.
• 300 calories of Whole Wheat Flour lack sufficient amounts of Calcium
• 300 calories of Enriched Tortilla Mix White Wheat Flour lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Whole Wheat Flour have 1.3 times more Carbohydrate and 1.6 times more Protein than Enriched Tortilla Mix White Wheat Flour.
• While 300 kcal of Enriched Tortilla Mix White Wheat Flour contain 3.6 times more Fat and 8 times more Saturated Fat than Whole-grain Wheat Flour.
• Both Whole Wheat Flour and Enriched Tortilla Mix White Wheat Flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Whole Wheat Flour provide inadequate amounts of Omega 6
• Both Whole-grain Wheat Flour as well as Enriched Tortilla Mix White Wheat Flour provide inadequate amounts of Omega 3 in 300 calories.