Comparing Nutrients in 5 ounces Popovers, dry mix, unenriched VS Tortillas, ready-to-bake or -fry, corn, without added salt

Macros Ratio

	Protein	Fat	Carbs
Popovers, dry mix, unenriched	11%	11%	78%
Tortillas, ready-to-bake or -fry, corn, without added salt	10%	10%	80%

Macro Nutrients

	Popovers, dry mix, unenriched	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Energy	18% 526kcal	11% 315kcal	2900kcal per day for Men 19-50 years
Fat	6.3% 6.1g	3.65% 3.54g	97g per day for Men 19-50 years
Saturated Fat	4.35% 1.4g	1.48% 0.47g	32g per day for Men 19-50 years
Omega 3	3.46% 0.055g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	6.54% 1.1g	9.07% 1.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.4% 101g	51% 66g	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	19.4% 7.37g	38g per day for Men 19-50 years
Protein	26.3% 14.7g	14.4% 8.08g	56g per day for Men 19-50 years

Vitamins

	Popovers, dry mix, unenriched	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	7.96% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.22% 1.48mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	24% 0.31mg	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	8.86% 35.4μg	40.4% 162μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.72% 0.11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popovers, dry mix, unenriched	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	25% 248mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	24.3% 0.22mg	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	14.5% 1.16mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	24.8% 0.57mg	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	20.2% 142mg	63.6% 445mg	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	6.42% 218mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	85.6% 1284mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.25mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	1.7% 62.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Popovers, dry mix, unenriched VS Tortillas, ready-to-bake or -fry, corn, without added salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Popovers, dry mix, unenriched versus 5 oz of Tortillas, ready-to-bake or -fry, corn, without added salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Popovers, dry mix, unenriched vs Tortillas, ready-to-bake or -fry, corn, without added salt:

• 5 ounces of Popovers, dry mix, unenriched have 2.5 times more Vitamin B5 and more Vitamin B12 than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While 5 oz of Tortillas, ready-to-bake or -fry, corn, without added salt contain 2.8 times more Vitamin B2, 1.4 times more Vitamin B3, 5.2 times more Vitamin B6 and 4.6 times more Vitamin B9 than Popovers, dry mix, unenriched.
• Both Popovers, dry mix, unenriched and Tortillas, ready-to-bake or -fry, corn, without added salt provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Vitamin B12
• Both Popovers, dry mix, unenriched as well as Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Vitamin A and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Popovers, dry mix, unenriched vs Tortillas, ready-to-bake or -fry, corn, without added salt:

• 5 ounces of Popovers, dry mix, unenriched have 1.8 times more Manganese and 82.4 times more Sodium than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While 5 oz of Tortillas, ready-to-bake or -fry, corn, without added salt contain 5.5 times more Calcium, 1.7 times more Iron, 2.6 times more Magnesium, 3.1 times more Phosphorus and 1.5 times more Potassium than Popovers, dry mix, unenriched.
• Both Popovers, dry mix, unenriched and Tortillas, ready-to-bake or -fry, corn, without added salt contain similar levels of Copper and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Popovers, dry mix, unenriched have 1.7 times more Energy, 1.7 times more Fat, 2.9 times more Saturated Fat, 1.5 times more Carbohydrate and 1.8 times more Protein than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While 5 oz of Tortillas, ready-to-bake or -fry, corn, without added salt contain 1.4 times more Omega 6 than Popovers, dry mix, unenriched.
• Both Popovers, dry mix, unenriched and Tortillas, ready-to-bake or -fry, corn, without added salt offer comparable quantities of Omega 3 per five ounces.