Comparing Nutrients in 5 ounces Enriched Tortilla Mix White Wheat Flour VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Enriched Tortilla Mix White Wheat Flour	10%	24%	66%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Enriched Tortilla Mix White Wheat Flour	Tomato Paste	Recommended Dietary Allowance
Energy	19.8% 574kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.2% 95g	20.6% 27g	130g per day for Men 19-50 years
Sugars	NA	24% 17.3g	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	11.4% 8.3g	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	% 8.15g	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	NA	15.3% 5.8g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Enriched Tortilla Mix White Wheat Flour	Tomato Paste	Recommended Dietary Allowance
Vitamin A	NA	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.8% 0.7mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.6% 8.25mg	27.3% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	23.6% 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	48% 193μg	4.25% 17μg	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	34.5% 31mg	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	15.5% 2.32mg	40.6% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	13.5% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Tortilla Mix White Wheat Flour	Tomato Paste	Recommended Dietary Allowance
Calcium	29% 291mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	57.5% 0.52mg	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	125% 10mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	18.6% 0.43mg	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	42.5% 298mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	42.3% 1437mg	3400mg per day for Men 19-50 years
Selenium	NA	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Tortilla Mix White Wheat Flour VS Tomato Paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Enriched Tortilla Mix White Wheat Flour versus 5 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Enriched Tortilla Mix White Wheat Flour vs Tomato Paste:

• 5 ounces of Enriched Tortilla Mix White Wheat Flour have 12.3 times more Vitamin B1, 3.2 times more Vitamin B2, 1.9 times more Vitamin B3, 2.8 times more Vitamin B5 and 11.3 times more Vitamin B9 than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 5.4 times more Vitamin B6, more Vitamin C, 2.6 times more Vitamin E and 10.4 times more Vitamin K than Enriched Tortilla Mix White Wheat Flour.
• 5 ounces of Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin C and Vitamin K
• Both Enriched Tortilla Mix White Wheat Flour as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Enriched Tortilla Mix White Wheat Flour vs Tomato Paste:

• 5 ounces of Enriched Tortilla Mix White Wheat Flour have 5.7 times more Calcium, 2.4 times more Iron, 2 times more Manganese, 2.5 times more Phosphorus and 11.5 times more Sodium than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 3.7 times more Copper, 2 times more Magnesium and 10.1 times more Potassium than Enriched Tortilla Mix White Wheat Flour.
• Both Enriched Tortilla Mix White Wheat Flour and Tomato Paste contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Enriched Tortilla Mix White Wheat Flour have 4.9 times more Energy, 22.6 times more Fat, 41 times more Saturated Fat, 17.6 times more Omega 3, 9.2 times more Omega 6, 3.6 times more Carbohydrate and 2.2 times more Protein than Tomato Paste.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6