Comparing Nutrients in 500 calories Popovers, dry mix, unenriched VS Tortillas, ready-to-bake or -fry, corn, without added salt

Weight per 500 calories

• Popovers, dry mix, unenriched: 135g
• Tortillas, ready-to-bake or -fry, corn, without added salt: 225g

Popovers, dry mix, unenriched have 1.7 times more energy per 100g than Tortillas, ready-to-bake or -fry, corn, without added salt. It has high energy density when compared to other foods. Tortillas, ready-to-bake or -fry, corn, without added salt having above average energy density.

Which food has more nutrients per 500 calories - Popovers, dry mix, unenriched or Tortillas, ready-to-bake or -fry, corn, without added salt?

Macros Ratio

	Protein	Fat	Carbs
Popovers, dry mix, unenriched	11%	11%	78%
Tortillas, ready-to-bake or -fry, corn, without added salt	10%	10%	80%

Macro Nutrients

	Popovers, dry mix, unenriched	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	5.97% 5.8g	5.8% 5.63g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.32g	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	6.2% 1.06g	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	73.6% 96g	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	NA	31% 11.7g	38g per day for Men 19-50 years
Protein	25% 14g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Popovers, dry mix, unenriched	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.77% 1.4mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	8.74% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.35% 0.057mg	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	8.42% 33.7μg	64% 257μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.5% 0.11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.15% 0.13mg	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

	Popovers, dry mix, unenriched	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Calcium	4.3% 43mg	39.4% 394mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	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	14% 1.1mg	39.4% 3.15mg	8mg per day for Men 19-50 years
Magnesium	8.02% 33.7mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	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	19.3% 135mg	101% 707mg	700mg per day for Men 19-50 years
Potassium	3.96% 135mg	10.2% 347mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	81.4% 1221mg	1.65% 24.8mg	1500mg per day for Men 19-50 years
Zinc	10.8% 1.2mg	19.2% 2.1mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	2.7% 99g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Popovers, dry mix, unenriched vs Tortillas, ready-to-bake or -fry, corn, without added salt:

• Popovers, dry mix, unenriched have 1.5 times more Vitamin B5 than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While Tortillas, ready-to-bake or -fry, corn, without added salt contain 1.9 times more Vitamin B1, 4.7 times more Vitamin B2, 2.4 times more Vitamin B3, 8.7 times more Vitamin B6 and 7.6 times more Vitamin B9 than Popovers, dry mix, unenriched.
• Both Popovers, dry mix, unenriched as well as Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Popovers, dry mix, unenriched vs Tortillas, ready-to-bake or -fry, corn, without added salt:

• Popovers, dry mix, unenriched have 49.3 times more Sodium than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While Tortillas, ready-to-bake or -fry, corn, without added salt contain 9.1 times more Calcium, 1.5 times more Copper, 2.9 times more Iron, 4.3 times more Magnesium, 5.2 times more Phosphorus, 2.6 times more Potassium and 1.8 times more Zinc than Popovers, dry mix, unenriched.
• Both Popovers, dry mix, unenriched and Tortillas, ready-to-bake or -fry, corn, without added salt have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Tortillas, ready-to-bake or -fry, corn, without added salt contain 2.3 times more Omega 6 than Popovers, dry mix, unenriched.
• Both Popovers, dry mix, unenriched and Tortillas, ready-to-bake or -fry, corn, without added salt have similar amounts of Energy, Fat, Carbohydrate and Protein per 500 kcal.
• Both Popovers, dry mix, unenriched as well as Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.