Comparing Nutrients in 500 calories Enriched Tortilla Mix White Wheat Flour VS Enriched Self-rising All-purpose White Wheat Flour

Weight per 500 calories

• Enriched Tortilla Mix White Wheat Flour: 124g
• Enriched Self-rising All-purpose White Wheat Flour: 141g

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 Enriched Self-rising All-purpose White Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Enriched Tortilla Mix White Wheat Flour	10%	24%	66%
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%

Macro Nutrients

	Enriched Tortilla Mix White Wheat Flour	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	16% 5.06g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	9.5% 0.15g	1.94% 0.031g	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	3.22% 0.55g	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	80.6% 105g	130g per day for Men 19-50 years
Sugars	NA	0.43% 0.31g	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	10% 3.8g	38g per day for Men 19-50 years
Protein	21.3% 12g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Enriched Tortilla Mix White Wheat Flour	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	79.3% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	45% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.73% 0.49mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.049mg	5.43% 0.071mg	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	69.2% 277μg	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	13.5% 2.02mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	0.35% 0.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Tortilla Mix White Wheat Flour	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Calcium	25.3% 253mg	47.7% 477mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	17.6% 0.16mg	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	82.5% 6.6mg	8mg per day for Men 19-50 years
Magnesium	6.17% 26mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	61.4% 1.4mg	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	120% 840mg	700mg per day for Men 19-50 years
Potassium	3.63% 123mg	5.15% 175mg	3400mg per day for Men 19-50 years
Selenium	NA	88.3% 48.6μg	55μg per day for Men 19-50 years
Sodium	55.7% 836mg	112% 1685mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	7.96% 0.88mg	11mg per day for Men 19-50 years
Water	0.34% 12.4g	0.4% 15g	3700g per day for Men 19-50 years

Enriched Tortilla Mix White Wheat Flour VS Enriched Self-rising All-purpose White Wheat Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Enriched Tortilla Mix White Wheat Flour or Enriched Self-rising All-purpose White Wheat Flour?

Lets compare vitamin content per 500 calories of Enriched Tortilla Mix White Wheat Flour vs Enriched Self-rising All-purpose White Wheat Flour:

• 500 calories of Enriched Tortilla Mix White Wheat Flour have 28.7 times more Vitamin E than Enriched Self-rising All-purpose White Wheat Flour.
• While 500 kcal of Enriched Self-rising All-purpose White Wheat Flour contain 1.3 times more Vitamin B5 and 1.6 times more Vitamin B9 than Enriched Tortilla Mix White Wheat Flour.
• Both Enriched Tortilla Mix White Wheat Flour and Enriched Self-rising All-purpose White Wheat Flour provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 500 calories.
• 500 calories of Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin B5
• 500 calories of Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin E
• Both Enriched Tortilla Mix White Wheat Flour as well as Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Enriched Tortilla Mix White Wheat Flour vs Enriched Self-rising All-purpose White Wheat Flour:

• 500 calories of Enriched Tortilla Mix White Wheat Flour have 1.3 times more Iron than Enriched Self-rising All-purpose White Wheat Flour.
• While 500 kcal of Enriched Self-rising All-purpose White Wheat Flour contain 1.9 times more Calcium, 1.3 times more Copper, 1.9 times more Manganese, 3.2 times more Phosphorus and 2 times more Sodium than Enriched Tortilla Mix White Wheat Flour.
• Both Enriched Tortilla Mix White Wheat Flour as well as Enriched Self-rising All-purpose White Wheat Flour lack sufficient amounts of Magnesium, Potassium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Enriched Tortilla Mix White Wheat Flour have 9.6 times more Fat, 23.3 times more Saturated Fat and 3.2 times more Omega 6 than Enriched Self-rising All-purpose White Wheat Flour.
• While 500 kcal of Enriched Self-rising All-purpose White Wheat Flour contain 1.3 times more Carbohydrate than Enriched Tortilla Mix White Wheat Flour.
• Both Enriched Tortilla Mix White Wheat Flour and Enriched Self-rising All-purpose White Wheat Flour offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Enriched Self-rising All-purpose White Wheat Flour provide inadequate amounts of Omega 6
• Both Enriched Tortilla Mix White Wheat Flour as well as Enriched Self-rising All-purpose White Wheat Flour provide inadequate amounts of Omega 3 in 500 calories.