Comparing Nutrients in 500 calories Enriched White Wheat Flour for Cake VS Enriched Tortilla Mix White Wheat Flour

Weight per 500 calories

• Enriched White Wheat Flour for Cake: 138g
• Enriched Tortilla Mix White Wheat Flour: 124g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 500 calories - Enriched White Wheat Flour for Cake or Enriched Tortilla Mix White Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Enriched White Wheat Flour for Cake	9%	2%	89%
Enriched Tortilla Mix White Wheat Flour	10%	24%	66%

Macro Nutrients

	Enriched White Wheat Flour for Cake	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.22% 1.2g	13.5% 13g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	16% 5.06g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	10% 1.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	63.8% 83g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	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	6.18% 2.35g	NA	38g per day for Men 19-50 years
Protein	20.2% 11.3g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Enriched White Wheat Flour for Cake	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.23mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.7% 0.59mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.6% 9.38mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	9.73% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.046mg	3.8% 0.049mg	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	64.2% 257μg	42% 168μg	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	0.18% 0.028mg	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.41μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched White Wheat Flour for Cake	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Calcium	1.93% 19.3mg	25.3% 253mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	13.7% 0.12mg	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	126% 10mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	5.26% 22mg	6.17% 26mg	420mg per day for Men 19-50 years
Manganese	38% 0.88mg	33% 0.76mg	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	16.8% 117mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	4.27% 145mg	3.63% 123mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.77μg	NA	55μg per day for Men 19-50 years
Sodium	0.18% 2.76mg	55.7% 836mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.47% 17.3g	0.34% 12.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Enriched White Wheat Flour for Cake vs Enriched Tortilla Mix White Wheat Flour:

• Enriched Cake White Wheat Flour has 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.5 times more Vitamin B9 than Enriched Tortilla Mix White Wheat Flour.
• While Enriched Tortilla Mix White Wheat Flour contains 73.3 times more Vitamin E than Enriched Cake White Wheat Flour.
• Both Enriched Cake White Wheat Flour and Enriched Tortilla Mix White Wheat Flour have similar amounts of Vitamin B2 per 500 kcal.
• Both Enriched Cake White Wheat Flour as well as Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Enriched White Wheat Flour for Cake vs Enriched Tortilla Mix White Wheat Flour:

• Enriched Cake White Wheat Flour has 1.6 times more Copper than Enriched Tortilla Mix White Wheat Flour.
• While Enriched Tortilla Mix White Wheat Flour contains 13.1 times more Calcium, 2.2 times more Phosphorus and 302.6 times more Sodium than Enriched Cake White Wheat Flour.
• Both Enriched Cake White Wheat Flour and Enriched Tortilla Mix White Wheat Flour have similar amounts of Iron, Magnesium, Manganese and Zinc per 500 kcal.
• Both Enriched Cake White Wheat Flour as well as Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Potassium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Enriched Cake White Wheat Flour has 1.3 times more Carbohydrate than Enriched Tortilla Mix White Wheat Flour.
• While Enriched Tortilla Mix White Wheat Flour contains 11 times more Fat, 28.9 times more Saturated Fat, 5 times more Omega 3 and 3.5 times more Omega 6 than Enriched Cake White Wheat Flour.
• Both Enriched Cake White Wheat Flour and Enriched Tortilla Mix White Wheat Flour have similar amounts of Energy and Protein per 500 kcal.
• Both Enriched Cake White Wheat Flour as well as Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.