Comparing Nutrients in 500 calories Tortillas, ready-to-bake or -fry, whole wheat VS Cookies, chocolate sandwich, with creme filling, reduced fat

Weight per 500 calories

• Tortillas, ready-to-bake or -fry, whole wheat: 161g
• Cookies, chocolate sandwich, with creme filling, reduced fat: 115g

Cookies, chocolate sandwich, with creme filling, reduced fat have 1.4 times more energy per unit of mass than Tortillas, ready-to-bake or -fry, whole wheat, which is very high in comparison to other foods. Tortillas, ready-to-bake or -fry, whole wheat having high energy density.

Which food has more nutrients per 500 calories - Tortillas, ready-to-bake or -fry, whole wheat or Cookies, chocolate sandwich, with creme filling, reduced fat?

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, whole wheat	13%	28%	59%
Cookies, chocolate sandwich, with creme filling, reduced fat	3%	27%	70%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, whole wheat	Cookies, chocolate sandwich, with creme filling, reduced fat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.2% 15.7g	15.7% 15g	97g per day for Men 19-50 years
Saturated Fat	24.6% 7.87g	10.5% 3.37g	32g per day for Men 19-50 years
Omega 3	3.33% 0.053g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	9.1% 1.55g	20.3% 3.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	67% 87.4g	130g per day for Men 19-50 years
Sugars	5.43% 3.94g	65% 47.2g	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	41.6% 16g	8.75% 3.33g	38g per day for Men 19-50 years
Protein	28% 15.7g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, whole wheat	Cookies, chocolate sandwich, with creme filling, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	111% 1.33mg	27.7% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.84mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.88% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	1.76% 0.023mg	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	55.6% 223μg	19.5% 78μg	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	9.68% 1.45mg	13% 1.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.05% 7.26μg	15.3% 18.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, whole wheat	Cookies, chocolate sandwich, with creme filling, reduced fat	Recommended Dietary Allowance
Calcium	39.4% 394mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	47.7% 0.43mg	24% 0.22mg	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	53% 4.24mg	45.6% 3.65mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	6.83% 28.7mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	79.7% 558mg	11% 75.7mg	700mg per day for Men 19-50 years
Potassium	12.4% 423mg	5.94% 202mg	3400mg per day for Men 19-50 years
Selenium	109% 59.7μg	27.5% 15μg	55μg per day for Men 19-50 years
Sodium	66.3% 995mg	36% 540mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	5.1% 0.56mg	11mg per day for Men 19-50 years
Water	1.3% 48.6g	0.19% 7.14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tortillas, ready-to-bake or -fry, whole wheat vs Cookies, chocolate sandwich, with creme filling, reduced fat:

• Tortillas, ready-to-bake or -fry, whole wheat have 4 times more Vitamin B1, 2 times more Vitamin B2, 3.1 times more Vitamin B3, 21.9 times more Vitamin B6 and 2.9 times more Vitamin B9 than Cookies, chocolate sandwich, with creme filling, reduced fat.
• While Cookies, chocolate sandwich, with creme filling, reduced fat contain 1.3 times more Vitamin E and 2.5 times more Vitamin K than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat as well as Cookies, chocolate sandwich, with creme filling, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tortillas, ready-to-bake or -fry, whole wheat vs Cookies, chocolate sandwich, with creme filling, reduced fat:

• Tortillas, ready-to-bake or -fry, whole wheat have more Calcium, 2 times more Copper, 4.8 times more Magnesium, 7.4 times more Phosphorus, 2.1 times more Potassium, 3.9 times more Selenium, 1.8 times more Sodium and 5.5 times more Zinc than Cookies, chocolate sandwich, with creme filling, reduced fat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Cookies, chocolate sandwich, with creme filling, reduced fat have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Tortillas, ready-to-bake or -fry, whole wheat have 2.3 times more Saturated Fat, 4.8 times more Fiber and 4.7 times more Protein than Cookies, chocolate sandwich, with creme filling, reduced fat.
• While Cookies, chocolate sandwich, with creme filling, reduced fat contain 8.9 times more Omega 3, 2.2 times more Omega 6 and 12 times more Sugars than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Cookies, chocolate sandwich, with creme filling, reduced fat have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Tortillas, ready-to-bake or -fry, whole wheat as well as Cookies, chocolate sandwich, with creme filling, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.