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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Tortillas, ready-to-bake or -fry, corn, without added salt	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.97mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.7% 0.38mg	4.72% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	5.8% 0.075mg	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	2% 7.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.06% 6.35mg	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	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Calcium	34.7% 347mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	10% 0.091mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	34.7% 0.8mg	15.7% 0.36mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	35% 528mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	2.37% 87.5g	2.8% 104g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Tortillas, ready-to-bake or -fry, corn, without added salt have 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.
• While 7 oz of Pie, apple, commercially prepared, unenriched flour contain 24.2 times more Sodium than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt and Pie, apple, commercially prepared, unenriched flour 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 Tortillas, ready-to-bake or -fry, corn, without added salt have 1.4 times more Carbohydrate, 3.3 times more Fiber and 3 times more Protein than Pie, apple, commercially prepared, unenriched flour.
• While 7 oz of Pie, apple, commercially prepared, unenriched flour contain 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.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt and Pie, apple, commercially prepared, unenriched flour offer comparable quantities of Energy per seven ounces.