Comparing Nutrients in 500 calories Enriched Tortilla Mix White Wheat Flour VS Dry Corn Gluten-free Pasta

Weight per 500 calories

• Enriched Tortilla Mix White Wheat Flour: 124g
• Dry Corn Gluten-free Pasta: 140g

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

Discover which food has more nutrients per 500 calories - Enriched Tortilla Mix White Wheat Flour or Dry Corn Gluten-free Pasta?

Macros Ratio

	Protein	Fat	Carbs
Enriched Tortilla Mix White Wheat Flour	10%	24%	66%
Dry Corn Gluten-free Pasta	8%	5%	87%

Macro Nutrients

	Enriched Tortilla Mix White Wheat Flour	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	16% 5.06g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	9.5% 0.15g	2.45% 0.039g	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	7.4% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.8% 83g	85.4% 111g	130g per day for Men 19-50 years
Sugars	NA	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	NA	40.5% 15.4g	38g per day for Men 19-50 years
Protein	21.3% 12g	18.7% 10.4g	56g per day for Men 19-50 years

Vitamins

	Enriched Tortilla Mix White Wheat Flour	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Vitamin A	NA	1.4% 12.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	9.37% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.73% 0.49mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.049mg	22% 0.29mg	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	42% 168μg	8.75% 35μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.5% 2.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Tortilla Mix White Wheat Flour	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Calcium	25.3% 253mg	0.56% 5.6mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	31.4% 0.28mg	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	109% 8.7mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	6.17% 26mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	29.4% 0.68mg	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	37% 259mg	50.6% 354mg	700mg per day for Men 19-50 years
Potassium	3.63% 123mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	NA	20% 11μg	55μg per day for Men 19-50 years
Sodium	55.7% 836mg	0.28% 4.2mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	22.8% 2.5mg	11mg per day for Men 19-50 years
Water	0.34% 12.4g	0.38% 14g	3700g per day for Men 19-50 years

Enriched Tortilla Mix White Wheat Flour VS Dry Corn Gluten-free Pasta Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Enriched Tortilla Mix White Wheat Flour or Dry Corn Gluten-free Pasta?

Lets compare vitamin content per 500 calories of Enriched Tortilla Mix White Wheat Flour vs Dry Corn Gluten-free Pasta:

• 500 calories of Enriched Tortilla Mix White Wheat Flour have 2.8 times more Vitamin B1, 5 times more Vitamin B2, 2.1 times more Vitamin B3 and 4.8 times more Vitamin B9 than Dry Corn Gluten-free Pasta.
• While 500 kcal of Dry Corn Gluten-free Pasta contain 1.4 times more Vitamin B5 and 5.8 times more Vitamin B6 than Enriched Tortilla Mix White Wheat Flour.
• 500 calories of Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin B5 and Vitamin B6
• 500 calories of Dry Corn Gluten-free Pasta have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Enriched Tortilla Mix White Wheat Flour as well as Dry Corn Gluten-free Pasta have insufficient amounts of Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Enriched Tortilla Mix White Wheat Flour vs Dry Corn Gluten-free Pasta:

• 500 calories of Enriched Tortilla Mix White Wheat Flour have 45.2 times more Calcium, 6.7 times more Iron and 198.9 times more Sodium than Dry Corn Gluten-free Pasta.
• While 500 kcal of Dry Corn Gluten-free Pasta contain 2.3 times more Copper, 6.4 times more Magnesium, 1.4 times more Phosphorus, 3.3 times more Potassium and 3.2 times more Zinc than Enriched Tortilla Mix White Wheat Flour.
• Both Enriched Tortilla Mix White Wheat Flour and Dry Corn Gluten-free Pasta contain similar levels of Manganese per 500 calories.
• 500 calories of Enriched Tortilla Mix White Wheat Flour lack sufficient amounts of Magnesium, Potassium and Zinc
• 500 calories of Dry Corn Gluten-free Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Enriched Tortilla Mix White Wheat Flour have 4.5 times more Fat, 12.5 times more Saturated Fat and 1.4 times more Omega 6 than Dry Corn Gluten-free Pasta.
• While 500 kcal of Dry Corn Gluten-free Pasta contain 1.3 times more Carbohydrate than Enriched Tortilla Mix White Wheat Flour.
• Both Enriched Tortilla Mix White Wheat Flour and Dry Corn Gluten-free Pasta offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Dry Corn Gluten-free Pasta provide inadequate amounts of Omega 6
• Both Enriched Tortilla Mix White Wheat Flour as well as Dry Corn Gluten-free Pasta provide inadequate amounts of Omega 3 in 500 calories.