Comparing Nutrients in 7 ounces Pie, apple, commercially prepared, unenriched flour VS Tortillas, ready-to-bake or -fry, corn, without added salt

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, unenriched flour	3%	41%	56%
Tortillas, ready-to-bake or -fry, corn, without added salt	10%	10%	80%

Macro Nutrients

	Pie, apple, commercially prepared, unenriched flour	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Energy	16.2% 470kcal	15% 441kcal	2900kcal per day for Men 19-50 years
Fat	22.5% 22g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	23.5% 7.54g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	15.3% 0.24g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.5g	71% 92g	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	8.36% 3.18g	27% 10.3g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, unenriched flour	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Vitamin A	6.4% 57.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	18.6% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.72% 0.24mg	7.7% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	33.4% 0.43mg	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	2% 7.94μg	56.6% 226μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	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

	Pie, apple, commercially prepared, unenriched flour	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Calcium	2.2% 22mg	34.7% 347mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	34% 0.31mg	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	30% 2.4mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	15.7% 0.36mg	34.7% 0.8mg	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	6.8% 47.6mg	89% 623mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	35% 528mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	2.8% 104g	2.37% 87.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, apple, commercially prepared, unenriched flour VS Tortillas, ready-to-bake or -fry, corn, without added salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Pie, apple, commercially prepared, unenriched flour versus 7 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 7 ounces of Pie, apple, commercially prepared, unenriched flour vs Tortillas, ready-to-bake or -fry, corn, without added salt:

• 7 ounces of Pie, apple, commercially prepared, unenriched flour have more Vitamin A, 2.2 times more Vitamin B2 and more Vitamin C than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While 7 oz of Tortillas, ready-to-bake or -fry, corn, without added salt contain 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 5.8 times more Vitamin B6 and 28.5 times more Vitamin B9 than Pie, apple, commercially prepared, unenriched flour.
• Both Pie, apple, commercially prepared, unenriched flour and Tortillas, ready-to-bake or -fry, corn, without added salt provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Pie, apple, commercially prepared, unenriched flour have insufficient amounts of Vitamin B9
• 7 ounces of Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Vitamin A and Vitamin C
• Both Pie, apple, commercially prepared, unenriched flour as well as Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Pie, apple, commercially prepared, unenriched flour vs Tortillas, ready-to-bake or -fry, corn, without added salt:

• 7 ounces of Pie, apple, commercially prepared, unenriched flour have 24.2 times more Sodium than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While 7 oz of Tortillas, ready-to-bake or -fry, corn, without added salt contain 15.9 times more Calcium, 3.3 times more Copper, 9.3 times more Magnesium, 2.2 times more Manganese, 13.1 times more Phosphorus, 2.4 times more Potassium and 5.9 times more Zinc than Pie, apple, commercially prepared, unenriched flour.
• Both Pie, apple, commercially prepared, unenriched flour and Tortillas, ready-to-bake or -fry, corn, without added salt contain similar levels of Iron per seven ounces.
• 7 ounces of Pie, apple, commercially prepared, unenriched flour lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie, apple, commercially prepared, unenriched flour have 4.4 times more Fat, 11.4 times more Saturated Fat, 3.6 times more Omega 3 and 1.9 times more Omega 6 than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While 7 oz of Tortillas, ready-to-bake or -fry, corn, without added salt contain 1.4 times more Carbohydrate, 3.3 times more Fiber and 3 times more Protein than Pie, apple, commercially prepared, unenriched flour.
• Both Pie, apple, commercially prepared, unenriched flour and Tortillas, ready-to-bake or -fry, corn, without added salt offer comparable quantities of Energy per seven ounces.