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

Weight per 500 calories

• White Wheat Bread: 210g
• Tortillas, ready-to-bake or -fry, flour, shelf stable: 168g

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

Which food has more nutrients per 500 calories - White Wheat Bread or Tortillas, ready-to-bake or -fry, flour, shelf stable?

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%

Macro Nutrients

	White Wheat Bread	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	4.66% 4.5g	13% 12.8g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.32g	6.44% 2.06g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	40.7% 0.65g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	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	71% 92g	64% 83g	130g per day for Men 19-50 years
Sugars	14.5% 10.5g	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	7.82% 5.67g	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	% 3.15g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.81g	g per day for Men 19-50 years
Fiber	51% 19.3g	10.6% 4.04g	38g per day for Men 19-50 years
Protein	40% 22.4g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	White Wheat Bread	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	89.3% 1.07mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.36mg	44% 7.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	66.7% 267μg	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	5.32% 0.8mg	9.65% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	5.9% 7.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Wheat Bread	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Calcium	144% 1437mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	34.8% 0.31mg	21.5% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	128% 10.3mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	13% 54.6mg	8.4% 35.4mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	31% 216mg	51.2% 359mg	700mg per day for Men 19-50 years
Potassium	7.85% 267mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	61.5% 34μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	67% 1004mg	83.3% 1249mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	8.72% 0.96mg	11mg per day for Men 19-50 years
Water	2.25% 83g	1.48% 54.6g	3700g per day for Men 19-50 years

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

• White Wheat Bread has 1.3 times more Vitamin B1, 2.6 times more Vitamin B2, 1.3 times more Vitamin B3, 2 times more Vitamin B5, 3.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.3 times more Vitamin K than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While Tortillas, ready-to-bake or -fry, flour, shelf stable contain 1.8 times more Vitamin E than White Wheat Bread.
• Both White Wheat Bread as well as Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

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

• White Wheat Bread has 5.2 times more Calcium, 1.6 times more Copper, 1.8 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese and 2.1 times more Zinc than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While Tortillas, ready-to-bake or -fry, flour, shelf stable contain 1.7 times more Phosphorus than White Wheat Bread.
• Both White Wheat Bread and Tortillas, ready-to-bake or -fry, flour, shelf stable have similar amounts of Potassium, Selenium and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• White Wheat Bread has 2.3 times more Sugars, 112.3 times more Fructose, 4.8 times more Fiber and 1.7 times more Protein than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While Tortillas, ready-to-bake or -fry, flour, shelf stable contain 2.8 times more Fat, 1.6 times more Saturated Fat, 3.7 times more Omega 3 and 1.6 times more Omega 6 than White Wheat Bread.
• Both White Wheat Bread and Tortillas, ready-to-bake or -fry, flour, shelf stable have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both White Wheat Bread as well as Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.