Comparing Nutrients in 500 calories Wheat Bagels VS Tortillas, ready-to-bake or -fry, flour, shelf stable

Weight per 500 calories

• Wheat Bagels: 200g
• Tortillas, ready-to-bake or -fry, flour, shelf stable: 168g

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

Discover which food has more nutrients per 500 calories - Wheat Bagels or Tortillas, ready-to-bake or -fry, flour, shelf stable?

Macros Ratio

	Protein	Fat	Carbs
Wheat Bagels	16%	6%	78%
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%

Macro Nutrients

	Wheat Bagels	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	13% 12.8g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	6.44% 2.06g	32g per day for Men 19-50 years
Omega 3	9.5% 0.15g	40.7% 0.65g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	17.5% 2.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.2% 98g	64% 83g	130g per day for Men 19-50 years
Sugars	17% 12.2g	6.18% 4.48g	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	0.07% 0.051g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 0.81g	g per day for Men 19-50 years
Fiber	21.6% 8.2g	10.6% 4.04g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Wheat Bagels	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.81mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.74mg	44% 7.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	3.63% 0.047mg	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% 152μg	49.7% 199μg	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	4.27% 0.64mg	9.65% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	5.9% 7.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bagels	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Calcium	4% 40mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	21.5% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 48.2μg	0.84% 33.7μg	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	69% 5.5mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	8.4% 35.4mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	37.8% 0.87mg	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	40.6% 284mg	51.2% 359mg	700mg per day for Men 19-50 years
Potassium	9.7% 330mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	104% 57.4μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	58.5% 878mg	83.3% 1249mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	8.72% 0.96mg	11mg per day for Men 19-50 years
Water	2.03% 75g	1.48% 54.6g	3700g per day for Men 19-50 years

Wheat Bagels VS Tortillas, Ready-to-bake Or -fry, Flour, Shelf Stable Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Wheat Bagels or Tortillas, ready-to-bake or -fry, flour, shelf stable?

Lets compare vitamin content per 500 calories of Wheat Bagels vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• 500 calories of Wheat Bagels have 2 times more Vitamin B2, 1.6 times more Vitamin B5 and 6.2 times more Vitamin B6 than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 500 kcal of Tortillas, ready-to-bake or -fry, flour, shelf stable contain 1.3 times more Vitamin B9 than Wheat Bagels.
• Both Wheat Bagels and Tortillas, ready-to-bake or -fry, flour, shelf stable provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Wheat Bagels as well as Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Wheat Bagels vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• 500 calories of Wheat Bagels have 1.8 times more Copper, 2.9 times more Magnesium, 3.3 times more Manganese, 1.6 times more Selenium and 2.3 times more Zinc than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 500 kcal of Tortillas, ready-to-bake or -fry, flour, shelf stable contain 6.9 times more Calcium, 1.3 times more Phosphorus and 1.4 times more Sodium than Wheat Bagels.
• Both Wheat Bagels and Tortillas, ready-to-bake or -fry, flour, shelf stable contain similar levels of Iron per 500 calories.
• 500 calories of Wheat Bagels lack sufficient amounts of Calcium
• 500 calories of Tortillas, ready-to-bake or -fry, flour, shelf stable lack sufficient amounts of Magnesium and Zinc
• Both Wheat Bagels as well as Tortillas, ready-to-bake or -fry, flour, shelf stable lack sufficient amounts of Fluoride and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Wheat Bagels have 2.7 times more Sugars, 2 times more Fiber and 1.5 times more Protein than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 500 kcal of Tortillas, ready-to-bake or -fry, flour, shelf stable contain 4.2 times more Fat, 4.3 times more Omega 3 and 1.7 times more Omega 6 than Wheat Bagels.
• Both Wheat Bagels and Tortillas, ready-to-bake or -fry, flour, shelf stable offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Wheat Bagels provide inadequate amounts of Omega 3