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

Weight per 500 calories

• Enriched Tortilla Mix White Wheat Flour: 124g
• Wheat Sprouts: 253g

Enriched Tortilla Mix White Wheat Flour has 2 times more energy per 100g than Wheat Sprouts. It has very high energy density when compared to other foods. Sprouted Wheat having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Enriched Tortilla Mix White Wheat Flour	10%	24%	66%
Wheat Sprouts	14%	5%	81%

Macro Nutrients

	Enriched Tortilla Mix White Wheat Flour	Wheat Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	16% 5.06g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	9.5% 0.15g	4.1% 0.066g	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	7.9% 1.34g	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	82.6% 107g	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	21.3% 12g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Enriched Tortilla Mix White Wheat Flour	Wheat Sprouts	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	47.3% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	48.7% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.73% 0.49mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.049mg	51.5% 0.67mg	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	24% 96μg	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	7.3% 6.57mg	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	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	Wheat Sprouts	Recommended Dietary Allowance
Calcium	25.3% 253mg	7.07% 70.7mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	73.2% 0.66mg	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	67.6% 5.4mg	8mg per day for Men 19-50 years
Magnesium	6.17% 26mg	49.3% 207mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	204% 4.7mg	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	72% 505mg	700mg per day for Men 19-50 years
Potassium	3.63% 123mg	12.6% 427mg	3400mg per day for Men 19-50 years
Selenium	NA	195% 107μg	55μg per day for Men 19-50 years
Sodium	55.7% 836mg	2.7% 40.4mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	0.34% 12.4g	3.26% 121g	3700g per day for Men 19-50 years

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

• Enriched Tortilla Mix White Wheat Flour has 1.6 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.7 times more Vitamin B9 than Sprouted Wheat.
• While Sprouted Wheat contains 4.9 times more Vitamin B5, 13.6 times more Vitamin B6 and more Vitamin C than Enriched Tortilla Mix White Wheat Flour.
• Both Enriched Tortilla Mix White Wheat Flour and Sprouted Wheat have similar amounts of Vitamin B3 per 500 kcal.
• Both Enriched Tortilla Mix White Wheat Flour as well as Sprouted Wheat have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Enriched Tortilla Mix White Wheat Flour has 3.6 times more Calcium, 1.6 times more Iron and 20.7 times more Sodium than Sprouted Wheat.
• While Sprouted Wheat contains 5.3 times more Copper, 8 times more Magnesium, 6.2 times more Manganese, 1.9 times more Phosphorus, 3.5 times more Potassium and 5.3 times more Zinc than Enriched Tortilla Mix White Wheat Flour.

Comparison of macro-nutrients per 500 calories:

• Enriched Tortilla Mix White Wheat Flour has 4.1 times more Fat, 9.7 times more Saturated Fat, 2.3 times more Omega 3 and 1.3 times more Omega 6 than Sprouted Wheat.
• While Sprouted Wheat contains 1.3 times more Carbohydrate and 1.6 times more Protein than Enriched Tortilla Mix White Wheat Flour.
• Both Enriched Tortilla Mix White Wheat Flour and Sprouted Wheat have similar amounts of Energy per 500 kcal.
• Both Enriched Tortilla Mix White Wheat Flour as well as Sprouted Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.