Comparing Nutrients in 5 ounces Tortillas, ready-to-bake or -fry, whole wheat VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, whole wheat	13%	28%	59%
Tomatoes	17%	9%	74%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, whole wheat	Tomatoes	Recommended Dietary Allowance
Energy	15% 439kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	21.6% 6.9g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	2.92% 0.047g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	4.24% 5.5g	130g per day for Men 19-50 years
Sugars	4.77% 3.46g	5.14% 3.73g	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	2.68% 1.94g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	36.6% 14g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	24.7% 14g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, whole wheat	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.17mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.2% 0.66μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	49% 196μg	5.3% 21.3μg	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	21.6% 19.4mg	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	8.5% 1.28mg	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.38μg	9.33% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, whole wheat	Tomatoes	Recommended Dietary Allowance
Calcium	34.6% 346mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	9.3% 0.084mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	46.6% 3.73mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	28.7% 120mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	NA	7.03% 0.16mg	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	70% 490mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	95% 52.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	58.3% 875mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	1.16% 42.7g	3.62% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tortillas, ready-to-bake or -fry, whole wheat vs Tomatoes:

• Tortillas, ready-to-bake or -fry, whole wheat have 22.2 times more Vitamin B1, 15.2 times more Vitamin B2, 8.2 times more Vitamin B3, 3.9 times more Vitamin B6, 9.2 times more Vitamin B9 and 1.7 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, more Vitamin C and 1.8 times more Vitamin K than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tortillas, ready-to-bake or -fry, whole wheat vs Tomatoes:

• Tortillas, ready-to-bake or -fry, whole wheat have 24.4 times more Calcium, 4.5 times more Copper, 9.7 times more Iron, 7.7 times more Magnesium, 14.4 times more Phosphorus, more Selenium, 123.4 times more Sodium and 11.3 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.1 times more Water than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Raw Ripe Red Tomatoes have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Tortillas, ready-to-bake or -fry, whole wheat have 17.2 times more Energy, 48.8 times more Fat, 174.2 times more Saturated Fat, 11 times more Omega 3, 12 times more Omega 6, 11.8 times more Carbohydrate, 8.2 times more Fiber and 11.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Raw Ripe Red Tomatoes have similar amounts of Sugars per 5 oz.
• Both Tortillas, ready-to-bake or -fry, whole wheat as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.