Comparing Nutrients in 5 ounces Cake, pound, commercially prepared, fat-free VS Tortillas, ready-to-bake or -fry, flour, without added calcium

Macros Ratio

	Protein	Fat	Carbs
Cake, pound, commercially prepared, fat-free	8%	4%	88%
Tortillas, ready-to-bake or -fry, flour, without added calcium	11%	20%	69%

Macro Nutrients

	Cake, pound, commercially prepared, fat-free	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Energy	14% 401kcal	16% 461kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	7.73% 2.47g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	8.4% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.5% 86.5g	60.6% 79g	130g per day for Men 19-50 years
Sugars	67% 48.7g	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	4.1% 1.56g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	13.7% 7.65g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cake, pound, commercially prepared, fat-free	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Vitamin A	4.57% 41μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	62.7% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.08% 0.97mg	31.6% 5.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	16.5% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	5.45% 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	15.2% 61μg	43.6% 174μg	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	0.094% 0.014mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pound, commercially prepared, fat-free	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Calcium	6.1% 61mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	9.13% 0.082mg	42% 0.38mg	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	36.5% 2.9mg	58.5% 4.68mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	8.44% 0.19mg	28.5% 0.65mg	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	29.6% 207mg	25% 176mg	700mg per day for Men 19-50 years
Potassium	4.6% 156mg	5.46% 186mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	60.3% 33μg	55μg per day for Men 19-50 years
Sodium	32.2% 483mg	45% 678mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	9.15% 1mg	11mg per day for Men 19-50 years
Water	1.2% 44g	1.03% 38g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, pound, commercially prepared, fat-free VS Tortillas, ready-to-bake or -fry, flour, without added calcium per 5 oz

Compare the macro and micronutrient content in 5 oz of Cake, pound, commercially prepared, fat-free versus 5 oz of Tortillas, ready-to-bake or -fry, flour, without added calcium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cake, pound, commercially prepared, fat-free vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• 5 ounces of Cake, pound, commercially prepared, fat-free have more Vitamin A than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 5 oz of Tortillas, ready-to-bake or -fry, flour, without added calcium contain 4.2 times more Vitamin B1, 5.2 times more Vitamin B3, 1.7 times more Vitamin B5, 4.2 times more Vitamin B6 and 2.9 times more Vitamin B9 than Cake, pound, commercially prepared, fat-free.
• Both Cake, pound, commercially prepared, fat-free and Tortillas, ready-to-bake or -fry, flour, without added calcium provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin B6
• 5 ounces of Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Vitamin A
• Both Cake, pound, commercially prepared, fat-free as well as Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cake, pound, commercially prepared, fat-free vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• 5 oz of Tortillas, ready-to-bake or -fry, flour, without added calcium contain 4.6 times more Copper, 1.6 times more Iron, 2.6 times more Magnesium, 3.4 times more Manganese, 4.4 times more Selenium, 1.4 times more Sodium and 2.3 times more Zinc than Cake, pound, commercially prepared, fat-free.
• Both Cake, pound, commercially prepared, fat-free and Tortillas, ready-to-bake or -fry, flour, without added calcium contain similar levels of Calcium, Phosphorus and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Tortillas, ready-to-bake or -fry, flour, without added calcium contain 5.9 times more Fat, 6.7 times more Saturated Fat, 2.1 times more Omega 3, 2.5 times more Omega 6, 3 times more Fiber and 1.6 times more Protein than Cake, pound, commercially prepared, fat-free.
• Both Cake, pound, commercially prepared, fat-free and Tortillas, ready-to-bake or -fry, flour, without added calcium offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Cake, pound, commercially prepared, fat-free provide inadequate amounts of Omega 3