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

Weight per 300 calories

• Wheat Sprouts: 152g
• Enriched Tortilla Mix White Wheat Flour: 74g

Enriched Tortilla Mix White Wheat Flour has 2 times more energy per unit of mass than Sprouted Wheat, which is very high in comparison to other foods. Wheat Sprouts having above average energy density.

Which food has more nutrients per 300 calories - Wheat Sprouts or Enriched Tortilla Mix White Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Wheat Sprouts	14%	5%	81%
Enriched Tortilla Mix White Wheat Flour	10%	24%	66%

Macro Nutrients

	Wheat Sprouts	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% 1.92g	8.1% 7.87g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	9.5% 3.04g	32g per day for Men 19-50 years
Omega 3	2.46% 0.039g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	4.73% 0.8g	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	49.6% 64.4g	38.3% 49.7g	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	4.4% 1.67g	NA	38g per day for Men 19-50 years
Protein	20.3% 11.3g	12.8% 7.16g	56g per day for Men 19-50 years

Vitamins

	Wheat Sprouts	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	28.4% 0.34mg	45.4% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.2% 4.68mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.7% 1.43mg	5.84% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	14.4% 57.6μg	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	4.38% 3.94mg	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	NA	8.1% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.68% 0.81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Sprouts	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Calcium	4.24% 42.4mg	15% 152mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	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	40.5% 3.24mg	65.3% 5.22mg	8mg per day for Men 19-50 years
Magnesium	29.6% 124mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	19.8% 0.45mg	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	43.3% 303mg	22.2% 156mg	700mg per day for Men 19-50 years
Potassium	7.53% 256mg	2.18% 74mg	3400mg per day for Men 19-50 years
Selenium	117% 64.4μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24.2mg	33.4% 501mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	4.3% 0.47mg	11mg per day for Men 19-50 years
Water	1.96% 72.3g	0.2% 7.47g	3700g per day for Men 19-50 years

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

• Sprouted Wheat has 4.9 times more Vitamin B5, 13.6 times more Vitamin B6 and more Vitamin C than Enriched Tortilla Mix White Wheat Flour.
• While Enriched Tortilla Mix White Wheat Flour contains 1.6 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.7 times more Vitamin B9 than Sprouted Wheat.
• Both Sprouted Wheat and Enriched Tortilla Mix White Wheat Flour have similar amounts of Vitamin B3 per 300 kcal.
• Both Sprouted Wheat as well as Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Sprouted Wheat has 5.3 times more Copper, 8 times more Magnesium, 6.2 times more Manganese, 1.9 times more Phosphorus, 3.5 times more Potassium and 5.3 times more Zinc than Enriched Tortilla Mix White Wheat Flour.
• While Enriched Tortilla Mix White Wheat Flour contains 3.6 times more Calcium, 1.6 times more Iron and 20.7 times more Sodium than Sprouted Wheat.

Comparison of macro-nutrients per 300 calories:

• Sprouted Wheat has 1.3 times more Carbohydrate and 1.6 times more Protein than Enriched Tortilla Mix White Wheat Flour.
• While Enriched Tortilla Mix White Wheat Flour contains 4.1 times more Fat, 9.7 times more Saturated Fat, 2.3 times more Omega 3 and 1.3 times more Omega 6 than Sprouted Wheat.
• Both Sprouted Wheat and Enriched Tortilla Mix White Wheat Flour have similar amounts of Energy per 300 kcal.
• Both Sprouted Wheat as well as Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.