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

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, without added calcium	11%	20%	69%
Pie, apple, commercially prepared, unenriched flour	3%	41%	56%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, without added calcium	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Energy	22.2% 645kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	11% 3.46g	23.5% 7.54g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	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	85% 110g	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	17.2% 6.55g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	31% 17.3g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, without added calcium	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	88% 1.05mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.7% 0.58mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.3% 7.1mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	4.72% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	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	61% 244μg	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, flour, without added calcium	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	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	82% 6.55mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	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	35% 246mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	84.4% 46.4μg	NA	55μg per day for Men 19-50 years
Sodium	63.2% 949mg	35% 528mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	1.44% 53g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortillas, ready-to-bake or -fry, flour, without added calcium 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, flour, without added calcium 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, flour, without added calcium vs Pie, apple, commercially prepared, unenriched flour:

• 7 ounces of Tortillas, ready-to-bake or -fry, flour, without added calcium have 4 times more Vitamin B1, 1.9 times more Vitamin B2, 3.2 times more Vitamin B3, 4.9 times more Vitamin B5, 1.3 times more Vitamin B6 and 30.8 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 and more Vitamin C than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• 7 ounces of Tortillas, ready-to-bake or -fry, flour, without added calcium 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, flour, without added calcium 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, flour, without added calcium vs Pie, apple, commercially prepared, unenriched flour:

• 7 ounces of Tortillas, ready-to-bake or -fry, flour, without added calcium have 3.5 times more Calcium, 5.8 times more Copper, 2.7 times more Iron, 3.7 times more Magnesium, 2.5 times more Manganese, 5.2 times more Phosphorus, 2 times more Potassium, 1.8 times more Sodium and 4.4 times more Zinc than Pie, apple, commercially prepared, unenriched flour.
• 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, flour, without added calcium have 1.4 times more Energy, 1.6 times more Carbohydrate, 2.1 times more Fiber and 4.6 times more Protein than Pie, apple, commercially prepared, unenriched flour.
• While 7 oz of Pie, apple, commercially prepared, unenriched flour contain 1.5 times more Fat, 2.2 times more Saturated Fat, 2.3 times more Omega 3 and 2 times more Omega 6 than Tortillas, ready-to-bake or -fry, flour, without added calcium.