Comparing Nutrients in 7 ounces Tortillas, ready-to-bake or -fry, flour, shelf stable VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%
Tomatoes	17%	9%	74%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Tomatoes	Recommended Dietary Allowance
Energy	20.3% 589kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	20.6% 3.5g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.2% 98g	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	7.3% 5.28g	7.2% 5.2g	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	0.082% 0.06g	3.75% 2.7g	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	% 0.18g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0.95g	% 0g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	28.4% 16g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.5% 0.97mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.27% 0.056mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58.5% 234μg	7.44% 29.8μg	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	30.2% 27mg	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	11.4% 1.7mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Tomatoes	Recommended Dietary Allowance
Calcium	32.3% 323mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.99% 39.7μg	0.11% 4.56μg	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	82.4% 6.6mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	9.84% 0.23mg	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	60.4% 423mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	7.76% 264mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	79% 43.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	98% 1472mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	1.74% 64.4g	5.07% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tortillas, ready-to-bake or -fry, flour, shelf stable vs Tomatoes:

• Tortillas, ready-to-bake or -fry, flour, shelf stable have 13.2 times more Vitamin B1, 6.5 times more Vitamin B2, 7.1 times more Vitamin B3, 3.2 times more Vitamin B5, 7.9 times more Vitamin B9 and 1.6 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 2.9 times more Vitamin B6, more Vitamin C and 1.9 times more Vitamin K than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tortillas, ready-to-bake or -fry, flour, shelf stable vs Tomatoes:

• Tortillas, ready-to-bake or -fry, flour, shelf stable have 16.3 times more Calcium, 1.9 times more Copper, 12.3 times more Iron, 1.9 times more Magnesium, 4.5 times more Manganese, 8.9 times more Phosphorus, more Selenium, 148.4 times more Sodium and 3.4 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Potassium and 2.9 times more Water than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable as well as Raw Ripe Red Tomatoes have insufficient amounts of Fluoride in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Tortillas, ready-to-bake or -fry, flour, shelf stable have 16.5 times more Energy, 37.9 times more Fat, 43.8 times more Saturated Fat, 129 times more Omega 3, 22.1 times more Omega 6, 12.7 times more Carbohydrate, 2 times more Fiber and 9.1 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 45.7 times more Fructose than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Raw Ripe Red Tomatoes have similar amounts of Sugars per 7 oz.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.