Comparing Nutrients in 5 ounces Cookies, brownies, commercially prepared, reduced fat, with added fiber VS Tortillas, ready-to-bake or -fry, whole wheat

Macros Ratio

	Protein	Fat	Carbs
Cookies, brownies, commercially prepared, reduced fat, with added fiber	3%	25%	72%
Tortillas, ready-to-bake or -fry, whole wheat	13%	28%	59%

Macro Nutrients

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Tortillas, ready-to-bake or -fry, whole wheat	Recommended Dietary Allowance
Energy	17% 489kcal	15% 439kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.92g	21.6% 6.9g	32g per day for Men 19-50 years
Omega 3	34% 0.54g	2.92% 0.047g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	8% 1.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87.3g	50% 65g	130g per day for Men 19-50 years
Sugars	75.7% 55g	4.77% 3.46g	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	41.4% 15.7g	36.6% 14g	38g per day for Men 19-50 years
Protein	7% 3.93g	24.7% 14g	56g per day for Men 19-50 years

Vitamins

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Tortillas, ready-to-bake or -fry, whole wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	97% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.8% 2.04mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.07% 0.027mg	34% 0.44mg	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% 59.5μg	49% 196μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.2% 0.028μg	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	5.58% 0.84mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	5.3% 6.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Tortillas, ready-to-bake or -fry, whole wheat	Recommended Dietary Allowance
Calcium	0% 0mg	34.6% 346mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	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	35.3% 2.82mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	28.7% 120mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	12% 83.6mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	5.96% 203mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	33.2% 18.3μg	95% 52.4μg	55μg per day for Men 19-50 years
Sodium	27.4% 411mg	58.3% 875mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	24.7% 2.72mg	11mg per day for Men 19-50 years
Water	0.95% 35g	1.16% 42.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, brownies, commercially prepared, reduced fat, with added fiber VS Tortillas, ready-to-bake or -fry, whole wheat per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, brownies, commercially prepared, reduced fat, with added fiber versus 5 oz of Tortillas, ready-to-bake or -fry, whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Tortillas, ready-to-bake or -fry, whole wheat:

• 5 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber have 1.8 times more Vitamin K than Tortillas, ready-to-bake or -fry, whole wheat.
• While 5 oz of Tortillas, ready-to-bake or -fry, whole wheat contain 4.6 times more Vitamin B1, 3.4 times more Vitamin B3, 16.4 times more Vitamin B6, 3.3 times more Vitamin B9 and 1.5 times more Vitamin E than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber and Tortillas, ready-to-bake or -fry, whole wheat provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber have insufficient amounts of Vitamin B6
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber as well as Tortillas, ready-to-bake or -fry, whole wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Tortillas, ready-to-bake or -fry, whole wheat:

• 5 oz of Tortillas, ready-to-bake or -fry, whole wheat contain more Calcium, 1.5 times more Copper, 1.3 times more Iron, 2.7 times more Magnesium, 5.9 times more Phosphorus, 1.8 times more Potassium, 2.9 times more Selenium, 2.1 times more Sodium and 4.2 times more Zinc than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• 5 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber have 11.6 times more Omega 3, 2.3 times more Omega 6, 1.3 times more Carbohydrate and 15.9 times more Sugars than Tortillas, ready-to-bake or -fry, whole wheat.
• While 5 oz of Tortillas, ready-to-bake or -fry, whole wheat contain 1.8 times more Saturated Fat and 3.5 times more Protein than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber and Tortillas, ready-to-bake or -fry, whole wheat offer comparable quantities of Energy, Fat and Fiber per five ounces.