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

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, corn, without added salt	10%	10%	80%
Cake, pound, commercially prepared, fat-free	8%	4%	88%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, corn, without added salt	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Energy	11% 315kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	3.65% 3.54g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1.48% 0.47g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	9.07% 1.54g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66g	66.5% 86.5g	130g per day for Men 19-50 years
Sugars	NA	67% 48.7g	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	19.4% 7.37g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	14.4% 8.08g	13.7% 7.65g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, corn, without added salt	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.57% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.96% 0.1mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	6.08% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	1.3% 0.017mg	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	40.4% 162μg	15.2% 61μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, corn, without added salt	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Calcium	25% 248mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	9.13% 0.082mg	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	25% 2mg	36.5% 2.9mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	24.8% 0.57mg	8.44% 0.19mg	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	63.6% 445mg	29.6% 207mg	700mg per day for Men 19-50 years
Potassium	6.42% 218mg	4.6% 156mg	3400mg per day for Men 19-50 years
Selenium	NA	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	32.2% 483mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	1.7% 62.5g	1.2% 44g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Tortillas, ready-to-bake or -fry, corn, without added salt have 2.2 times more Vitamin B3, 18.3 times more Vitamin B6 and 2.7 times more Vitamin B9 than Cake, pound, commercially prepared, fat-free.
• While 5 oz of Cake, pound, commercially prepared, fat-free contain more Vitamin A, 4.1 times more Vitamin B2 and 1.8 times more Vitamin B5 than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt and Cake, pound, commercially prepared, fat-free 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 A
• 5 ounces of Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin B6
• Both Tortillas, ready-to-bake or -fry, corn, without added salt as well as Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

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

• 5 ounces of Tortillas, ready-to-bake or -fry, corn, without added salt have 4.1 times more Calcium, 2.7 times more Copper, 6.5 times more Magnesium, 2.9 times more Manganese, 2.2 times more Phosphorus, 1.4 times more Potassium and 3 times more Zinc than Cake, pound, commercially prepared, fat-free.
• While 5 oz of Cake, pound, commercially prepared, fat-free contain 1.5 times more Iron and 31 times more Sodium than Tortillas, ready-to-bake or -fry, corn, without added salt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tortillas, ready-to-bake or -fry, corn, without added salt have 2.1 times more Fat, 1.3 times more Omega 3, 2.7 times more Omega 6 and 4.7 times more Fiber than Cake, pound, commercially prepared, fat-free.
• While 5 oz of Cake, pound, commercially prepared, fat-free contain 1.3 times more Energy and 1.3 times more Carbohydrate than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt and Cake, pound, commercially prepared, fat-free offer comparable quantities of Protein per five ounces.
• 5 ounces of Cake, pound, commercially prepared, fat-free provide inadequate amounts of Omega 3