Comparing Nutrients in 500 calories Pie, apple, commercially prepared, unenriched flour VS Tortillas, ready-to-bake or -fry, corn, without added salt

Weight per 500 calories

• Pie, apple, commercially prepared, unenriched flour: 211g
• Tortillas, ready-to-bake or -fry, corn, without added salt: 225g

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

Discover which food has more nutrients per 500 calories - Pie, apple, commercially prepared, unenriched flour or Tortillas, ready-to-bake or -fry, corn, without added salt?

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, unenriched flour	3%	41%	56%
Tortillas, ready-to-bake or -fry, corn, without added salt	10%	10%	80%

Macro Nutrients

	Pie, apple, commercially prepared, unenriched flour	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.2g	5.8% 5.63g	97g per day for Men 19-50 years
Saturated Fat	25% 8g	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	16.2% 0.26g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	25.6% 4.36g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.7g	80.7% 105g	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	8.9% 3.38g	31% 11.7g	38g per day for Men 19-50 years
Protein	7.16% 4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, unenriched flour	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Vitamin A	6.8% 61μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.02% 0.25mg	8.74% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.17% 0.08mg	38% 0.49mg	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	2.1% 8.44μg	64% 257μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.88% 0.021μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, unenriched flour	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Calcium	2.32% 23.2mg	39.4% 394mg	1000mg per day for Men 19-50 years
Copper	10.8% 0.097mg	38.5% 0.35mg	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	32% 2.55mg	39.4% 3.15mg	8mg per day for Men 19-50 years
Magnesium	3.5% 14.8mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	39.4% 0.91mg	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	7.23% 50.6mg	101% 707mg	700mg per day for Men 19-50 years
Potassium	4.03% 137mg	10.2% 347mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	37.4% 561mg	1.65% 24.8mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	19.2% 2.1mg	11mg per day for Men 19-50 years
Water	2.98% 110g	2.7% 99g	3700g per day for Men 19-50 years

Pie, Apple, Commercially Prepared, Unenriched Flour VS Tortillas, Ready-to-bake Or -fry, Corn, Without Added Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pie, apple, commercially prepared, unenriched flour or Tortillas, ready-to-bake or -fry, corn, without added salt?

Lets compare vitamin content per 500 calories of Pie, apple, commercially prepared, unenriched flour vs Tortillas, ready-to-bake or -fry, corn, without added salt:

• 500 calories of Pie, apple, commercially prepared, unenriched flour have 2 times more Vitamin B2 than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While 500 kcal of Tortillas, ready-to-bake or -fry, corn, without added salt contain 1.4 times more Vitamin B3, 6.2 times more Vitamin B6 and 30.4 times more Vitamin B9 than Pie, apple, commercially prepared, unenriched flour.
• Both Pie, apple, commercially prepared, unenriched flour and Tortillas, ready-to-bake or -fry, corn, without added salt provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Pie, apple, commercially prepared, unenriched flour have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Pie, apple, commercially prepared, unenriched flour as well as Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Pie, apple, commercially prepared, unenriched flour vs Tortillas, ready-to-bake or -fry, corn, without added salt:

• 500 calories of Pie, apple, commercially prepared, unenriched flour have 22.7 times more Sodium than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While 500 kcal of Tortillas, ready-to-bake or -fry, corn, without added salt contain 17 times more Calcium, 3.6 times more Copper, 9.9 times more Magnesium, 2.4 times more Manganese, 14 times more Phosphorus, 2.5 times more Potassium and 6.3 times more Zinc than Pie, apple, commercially prepared, unenriched flour.
• Both Pie, apple, commercially prepared, unenriched flour and Tortillas, ready-to-bake or -fry, corn, without added salt contain similar levels of Iron per 500 calories.
• 500 calories of Pie, apple, commercially prepared, unenriched flour lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pie, apple, commercially prepared, unenriched flour have 4.1 times more Fat, 10.6 times more Saturated Fat, 3.4 times more Omega 3 and 1.8 times more Omega 6 than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While 500 kcal of Tortillas, ready-to-bake or -fry, corn, without added salt contain 1.5 times more Carbohydrate, 3.5 times more Fiber and 3.2 times more Protein than Pie, apple, commercially prepared, unenriched flour.
• Both Pie, apple, commercially prepared, unenriched flour and Tortillas, ready-to-bake or -fry, corn, without added salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Pie, apple, commercially prepared, unenriched flour provide inadequate amounts of Fiber and Protein
• 500 calories of Tortillas, ready-to-bake or -fry, corn, without added salt provide inadequate amounts of Omega 3