Comparing Nutrients in 500 calories Tortillas, ready-to-bake or -fry, corn VS Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)

Weight per 500 calories

• Tortillas, ready-to-bake or -fry, corn: 229g
• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry): 129g

Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 1.8 times more energy per unit of mass than Tortillas, ready-to-bake or -fry, corn, which is high in comparison to other foods. Tortillas, ready-to-bake or -fry, corn having above average energy density.

Discover which food has more nutrients per 500 calories - Tortillas, ready-to-bake or -fry, corn or Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)?

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, corn	10%	11%	79%
Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	4%	23%	73%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, corn	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.74% 6.54g	13.2% 13g	97g per day for Men 19-50 years
Saturated Fat	3.25% 1.04g	14.6% 4.66g	32g per day for Men 19-50 years
Omega 3	4.87% 0.078g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.18g	22% 3.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.8% 102g	69.7% 91g	130g per day for Men 19-50 years
Sugars	2.8% 2g	46.4% 33.7g	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	7.8% 5.66g	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	% 19.6g	g per day for Men 19-50 years
Sucrose	NA	% 2.3g	g per day for Men 19-50 years
Fiber	38% 14.4g	3.4% 1.3g	38g per day for Men 19-50 years
Protein	23.3% 13g	9.66% 5.4g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, corn	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	69.7% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	55.3% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.44mg	54.7% 8.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	7.04% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.6% 0.5mg	51.5% 0.67mg	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	2.87% 11.5μg	35.8% 143μg	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	4.3% 0.64mg	7.73% 1.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, corn	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	18.6% 186mg	2.06% 20.6mg	1000mg per day for Men 19-50 years
Copper	39.2% 0.35mg	9.88% 0.089mg	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	35.3% 2.82mg	88.8% 7.1mg	8mg per day for Men 19-50 years
Magnesium	39.3% 165mg	3.7% 15.5mg	420mg per day for Men 19-50 years
Manganese	32.5% 0.75mg	18% 0.42mg	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	103% 720mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	12.5% 427mg	3.87% 131mg	3400mg per day for Men 19-50 years
Selenium	25.4% 14μg	7.26% 4μg	55μg per day for Men 19-50 years
Sodium	6.9% 103mg	28.7% 430mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	2.84% 105g	0.5% 18.5g	3700g per day for Men 19-50 years

Tortillas, Ready-to-bake Or -fry, Corn VS Toaster Pastries, Fruit (includes Apple, Blueberry, Cherry, Strawberry) Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tortillas, ready-to-bake or -fry, corn or Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)?

Lets compare vitamin content per 500 calories of Tortillas, ready-to-bake or -fry, corn vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• 500 kcal of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain more Vitamin A, 3.9 times more Vitamin B1, 4.8 times more Vitamin B2, 2.5 times more Vitamin B3, 1.3 times more Vitamin B6, 12.5 times more Vitamin B9 and more Vitamin K than Tortillas, ready-to-bake or -fry, corn.
• 500 calories of Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin K
• Both Tortillas, ready-to-bake or -fry, corn as well as Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B5, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Tortillas, ready-to-bake or -fry, corn vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• 500 calories of Tortillas, ready-to-bake or -fry, corn have 9 times more Calcium, 4 times more Copper, 10.7 times more Magnesium, 1.8 times more Manganese, 6.4 times more Phosphorus, 3.2 times more Potassium, 3.5 times more Selenium and 6.1 times more Zinc than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While 500 kcal of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 2.5 times more Iron and 4.2 times more Sodium than Tortillas, ready-to-bake or -fry, corn.
• 500 calories of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) lack sufficient amounts of Calcium, Copper, Magnesium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tortillas, ready-to-bake or -fry, corn have 11.2 times more Fiber and 2.4 times more Protein than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While 500 kcal of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 2 times more Fat, 4.5 times more Saturated Fat, 5.4 times more Omega 3 and 16.7 times more Sugars than Tortillas, ready-to-bake or -fry, corn.
• Both Tortillas, ready-to-bake or -fry, corn and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) offer comparable quantities of Energy, Omega 6 and Carbohydrate per 500 calories.
• 500 calories of Tortillas, ready-to-bake or -fry, corn provide inadequate amounts of Omega 3
• 500 calories of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) provide inadequate amounts of Fiber and Protein