Comparing Nutrients in 7 ounces Tortillas, ready-to-bake or -fry, corn, without added salt VS Archway Home Style Cookies, Sugar Free Oatmeal

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, corn, without added salt	10%	10%	80%
Archway Home Style Cookies, Sugar Free Oatmeal	5%	39%	56%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, corn, without added salt	Archway Home Style Cookies, Sugar Free Oatmeal	Recommended Dietary Allowance
Energy	15% 441kcal	30.2% 877kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	42.8% 41.5g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	30.4% 9.72g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	NA	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	103% 133g	130g per day for Men 19-50 years
Sugars	NA	3.45% 2.5g	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	27% 10.3g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	20% 11.3g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, corn, without added salt	Archway Home Style Cookies, Sugar Free Oatmeal	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.97mg	22.4% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.7% 0.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	NA	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	56.6% 226μg	28.8% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	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

	Tortillas, ready-to-bake or -fry, corn, without added salt	Archway Home Style Cookies, Sugar Free Oatmeal	Recommended Dietary Allowance
Calcium	34.7% 347mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	NA	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	34.7% 2.78mg	48.6% 3.9mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	NA	420mg per day for Men 19-50 years
Manganese	34.7% 0.8mg	NA	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	89% 623mg	NA	700mg per day for Men 19-50 years
Potassium	9% 306mg	5.08% 173mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	40.7% 611mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	NA	11mg per day for Men 19-50 years
Water	2.37% 87.5g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortillas, ready-to-bake or -fry, corn, without added salt VS Archway Home Style Cookies, Sugar Free Oatmeal per 7 oz

Compare the macro and micronutrient content in 7 oz of Tortillas, ready-to-bake or -fry, corn, without added salt versus 7 oz of Archway Home Style Cookies, Sugar Free Oatmeal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tortillas, ready-to-bake or -fry, corn, without added salt vs Archway Home Style Cookies, Sugar Free Oatmeal:

• 7 ounces of Tortillas, ready-to-bake or -fry, corn, without added salt have 2 times more Vitamin B9 than Archway Home Style Cookies, Sugar Free Oatmeal.
• While 7 oz of Archway Home Style Cookies, Sugar Free Oatmeal contain 2.4 times more Vitamin B1 and 2.3 times more Vitamin B2 than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt and Archway Home Style Cookies, Sugar Free Oatmeal provide similar amounts of Vitamin B3 per seven ounces.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt as well as Archway Home Style Cookies, Sugar Free Oatmeal have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Tortillas, ready-to-bake or -fry, corn, without added salt vs Archway Home Style Cookies, Sugar Free Oatmeal:

• 7 ounces of Tortillas, ready-to-bake or -fry, corn, without added salt have 8.8 times more Calcium and 1.8 times more Potassium than Archway Home Style Cookies, Sugar Free Oatmeal.
• While 7 oz of Archway Home Style Cookies, Sugar Free Oatmeal contain 1.4 times more Iron and 28 times more Sodium than Tortillas, ready-to-bake or -fry, corn, without added salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tortillas, ready-to-bake or -fry, corn, without added salt have 2.7 times more Fiber than Archway Home Style Cookies, Sugar Free Oatmeal.
• While 7 oz of Archway Home Style Cookies, Sugar Free Oatmeal contain 2 times more Energy, 8.4 times more Fat, 14.7 times more Saturated Fat and 1.4 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 Archway Home Style Cookies, Sugar Free Oatmeal offer comparable quantities of Protein per seven ounces.