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

Weight per 500 calories

• Tortillas, ready-to-bake or -fry, whole wheat: 161g
• Cookies, oatmeal sandwich, with creme filling: 126g

Cookies, oatmeal sandwich, with creme filling have 1.3 times more energy per unit of mass than Tortillas, ready-to-bake or -fry, whole wheat, which is 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, oatmeal sandwich, with creme filling?

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, whole wheat	13%	28%	59%
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, whole wheat	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.2% 15.7g	23.7% 23g	97g per day for Men 19-50 years
Saturated Fat	24.6% 7.87g	20.5% 6.57g	32g per day for Men 19-50 years
Omega 3	3.33% 0.053g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	9.1% 1.55g	51.7% 8.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	53.7% 70g	130g per day for Men 19-50 years
Sugars	5.43% 3.94g	54.3% 39.4g	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	8.6% 3.27g	38g per day for Men 19-50 years
Protein	28% 15.7g	5.86% 3.28g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, whole wheat	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.14% 1.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	111% 1.33mg	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.84mg	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.24% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	4.45% 0.058mg	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	12% 47.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.52% 0.013μg	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	0.21% 1.26IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.68% 1.45mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.05% 7.26μg	5.65% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, whole wheat	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Calcium	39.4% 394mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	47.7% 0.43mg	19% 0.17mg	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	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	NA	45% 1.04mg	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	17% 118mg	700mg per day for Men 19-50 years
Potassium	12.4% 423mg	5.03% 171mg	3400mg per day for Men 19-50 years
Selenium	109% 59.7μg	15.5% 8.54μg	55μg per day for Men 19-50 years
Sodium	66.3% 995mg	42% 628mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	7.65% 0.84mg	11mg per day for Men 19-50 years
Water	1.3% 48.6g	0.75% 27.8g	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, oatmeal sandwich, with creme filling:

• Tortillas, ready-to-bake or -fry, whole wheat have 4.5 times more Vitamin B1, 3.3 times more Vitamin B2, 5.4 times more Vitamin B3, 8.7 times more Vitamin B6 and 4.7 times more Vitamin B9 than Cookies, oatmeal sandwich, with creme filling.
• While Cookies, oatmeal sandwich, with creme filling contain 1.9 times more Vitamin E than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Cookies, oatmeal sandwich, with creme filling have similar amounts of Vitamin K per 500 kcal.
• Both Tortillas, ready-to-bake or -fry, whole wheat as well as Cookies, oatmeal sandwich, with creme filling 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, oatmeal sandwich, with creme filling:

• Tortillas, ready-to-bake or -fry, whole wheat have more Calcium, 2.5 times more Copper, 1.8 times more Iron, 3.1 times more Magnesium, 4.7 times more Phosphorus, 2.5 times more Potassium, 7 times more Selenium, 1.6 times more Sodium and 3.7 times more Zinc than Cookies, oatmeal sandwich, with creme filling.

Comparison of macro-nutrients per 500 calories:

• Tortillas, ready-to-bake or -fry, whole wheat have 4.8 times more Fiber and 4.8 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• While Cookies, oatmeal sandwich, with creme filling contain 1.5 times more Fat, 10.4 times more Omega 3, 5.7 times more Omega 6 and 10 times more Sugars than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Cookies, oatmeal sandwich, with creme filling have similar amounts of Energy, Saturated Fat and Carbohydrate per 500 kcal.
• Both Tortillas, ready-to-bake or -fry, whole wheat as well as Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.