Comparing Nutrients in 500 calories Tortillas, ready-to-bake or -fry, flour, without added calcium VS Carrots

Weight per 500 calories

• Tortillas, ready-to-bake or -fry, flour, without added calcium: 154g
• Carrots: 1220g

Tortillas, ready-to-bake or -fry, flour, without added calcium have 7.9 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Tortillas, ready-to-bake or -fry, flour, without added calcium or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, without added calcium	11%	20%	69%
Carrots	8%	5%	87%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, without added calcium	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	9.13% 1.55g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	13.4% 5.08g	90% 34g	38g per day for Men 19-50 years
Protein	24% 13.4g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, without added calcium	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.7% 0.45mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.3% 189μg	58% 232μg	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	80% 72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, without added calcium	Carrots	Recommended Dietary Allowance
Calcium	6% 60mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	63.5% 5.08mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	76% 1.74mg	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	27.3% 191mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	5.93% 202mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	49% 735mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	9.93% 1.1mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	1.1% 41.2g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tortillas, ready-to-bake or -fry, flour, without added calcium vs Carrots:

• Raw Carrots contain more Vitamin A, 1.6 times more Vitamin B2, 2.2 times more Vitamin B3, 3.7 times more Vitamin B5, 21.9 times more Vitamin B6 and more Vitamin C than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium and Raw Carrots have similar amounts of Vitamin B1 and Vitamin B9 per 500 kcal.
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium as well as Raw Carrots have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Tortillas, ready-to-bake or -fry, flour, without added calcium vs Carrots:

• Tortillas, ready-to-bake or -fry, flour, without added calcium have 1.4 times more Iron and 29.5 times more Selenium than Raw Carrots.
• While Raw Carrots contain 6.7 times more Calcium, 1.3 times more Copper, 3.7 times more Magnesium, 2.5 times more Manganese, 2.2 times more Phosphorus, 19.4 times more Potassium, 2.7 times more Zinc and 26.1 times more Water than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium and Raw Carrots have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Tortillas, ready-to-bake or -fry, flour, without added calcium have 3.7 times more Fat, 6.9 times more Saturated Fat, 3.4 times more Omega 3 and 1.3 times more Omega 6 than Raw Carrots.
• While Raw Carrots contain 1.4 times more Carbohydrate and 6.7 times more Fiber than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium and Raw Carrots have similar amounts of Energy and Protein per 500 kcal.
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.