Comparing Nutrients in 7 ounces Whole Wheat Flour VS Enriched Tortilla Mix White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Enriched Tortilla Mix White Wheat Flour	10%	24%	66%

Macro Nutrients

	Whole Wheat Flour	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Energy	23.3% 675kcal	27.7% 804kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	21.7% 21g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	25.4% 8.14g	32g per day for Men 19-50 years
Omega 3	9.05% 0.14g	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	12.8% 2.17g	16.3% 2.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	102% 133g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	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	0.14% 0.099g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.71g	NA	g per day for Men 19-50 years
Fiber	56% 21.2g	NA	38g per day for Men 19-50 years
Protein	47% 26.2g	34.2% 19g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83% 1mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	75.3% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.5% 9.84mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	6.1% 0.079mg	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	22% 87.3μg	67.5% 270μg	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	0% 0mg	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	9.4% 1.4mg	21.7% 3.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	40.7% 407mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	22% 0.2mg	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	89.3% 7.14mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	64.7% 272mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	351% 8.07mg	53% 1.2mg	2.3mg per day for Men 19-50 years
Molybdenum	258% 116μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	101% 708mg	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	223% 123μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	89.6% 1343mg	1500mg per day for Men 19-50 years
Zinc	47% 5.16mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.58% 21.3g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat Flour VS Enriched Tortilla Mix White Wheat Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Whole Wheat Flour versus 7 oz of Enriched Tortilla Mix White Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Whole Wheat Flour vs Enriched Tortilla Mix White Wheat Flour:

• 7 ounces of Whole Wheat Flour have 1.5 times more Vitamin B5 and 10.2 times more Vitamin B6 than Enriched Tortilla Mix White Wheat Flour.
• While 7 oz of Enriched Tortilla Mix White Wheat Flour contain 1.5 times more Vitamin B1, 3 times more Vitamin B2, 3.1 times more Vitamin B9 and 2.3 times more Vitamin E than Whole-grain Wheat Flour.
• Both Whole Wheat Flour and Enriched Tortilla Mix White Wheat Flour provide similar amounts of Vitamin B3 per seven ounces.
• Both Whole-grain Wheat Flour as well as Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Whole Wheat Flour vs Enriched Tortilla Mix White Wheat Flour:

• 7 ounces of Whole Wheat Flour have 4.1 times more Copper, 6.5 times more Magnesium, 6.6 times more Manganese, 1.7 times more Phosphorus, 3.6 times more Potassium and 4.1 times more Zinc than Enriched Tortilla Mix White Wheat Flour.
• While 7 oz of Enriched Tortilla Mix White Wheat Flour contain 6 times more Calcium, 2 times more Iron and 338.5 times more Sodium than Whole-grain Wheat Flour.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Whole Wheat Flour have 1.4 times more Protein than Enriched Tortilla Mix White Wheat Flour.
• While 7 oz of Enriched Tortilla Mix White Wheat Flour contain 4.3 times more Fat, 9.5 times more Saturated Fat, 1.7 times more Omega 3 and 1.3 times more Omega 6 than Whole-grain Wheat Flour.
• Both Whole Wheat Flour and Enriched Tortilla Mix White Wheat Flour offer comparable quantities of Energy and Carbohydrate per seven ounces.