Comparing Nutrients in 100 grams White Wheat Bread VS Tortillas, ready-to-bake or -fry, flour, shelf stable

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%

Macro Nutrients

	White Wheat Bread	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Energy	8.2% 238kcal	10.2% 297kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.15g	7.8% 7.6g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	3.83% 1.23g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	5.17% 0.88g	10.4% 1.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.8% 44g	38% 49.3g	130g per day for Men 19-50 years
Sugars	6.9% 5g	3.67% 2.66g	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	3.72% 2.7g	0.041% 0.03g	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	% 1.5g	% 0.09g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.48g	g per day for Men 19-50 years
Fiber	24.2% 9.2g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	19% 10.7g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	White Wheat Bread	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	40.6% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	9.54% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	5.66% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	2.15% 0.028mg	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	31.8% 127μg	29.5% 118μg	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	2.53% 0.38mg	5.73% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.4% 7.7μg	3.5% 4.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Wheat Bread	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Calcium	68.4% 684mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	12.8% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	61% 4.9mg	41.5% 3.32mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	27.6% 0.63mg	22.4% 0.52mg	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	14.7% 103mg	30.4% 213mg	700mg per day for Men 19-50 years
Potassium	3.74% 127mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	29.3% 16μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	49.5% 742mg	1500mg per day for Men 19-50 years
Zinc	8.64% 0.95mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	1.07% 39.6g	0.88% 32.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of White Wheat Bread vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• White Wheat Bread has 2.1 times more Vitamin B2, 1.6 times more Vitamin B5, 2.9 times more Vitamin B6 and 1.8 times more Vitamin K than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While Tortillas, ready-to-bake or -fry, flour, shelf stable contain 2.3 times more Vitamin E than White Wheat Bread.
• Both White Wheat Bread and Tortillas, ready-to-bake or -fry, flour, shelf stable have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 100 g.
• Both White Wheat Bread as well as Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for White Wheat Bread vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• White Wheat Bread has 4.2 times more Calcium, 1.3 times more Copper, 1.5 times more Iron, 1.2 times more Magnesium, 1.2 times more Manganese, 1.7 times more Zinc and 1.2 times more Water than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While Tortillas, ready-to-bake or -fry, flour, shelf stable contain 2.1 times more Phosphorus, 1.4 times more Selenium and 1.6 times more Sodium than White Wheat Bread.
• Both White Wheat Bread and Tortillas, ready-to-bake or -fry, flour, shelf stable have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• White Wheat Bread has 1.9 times more Sugars, 90 times more Fructose, 3.8 times more Fiber and 1.3 times more Protein than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While Tortillas, ready-to-bake or -fry, flour, shelf stable contain 3.5 times more Fat, 1.9 times more Saturated Fat, 4.7 times more Omega 3 and 2 times more Omega 6 than White Wheat Bread.
• Both White Wheat Bread and Tortillas, ready-to-bake or -fry, flour, shelf stable have similar amounts of Energy and Carbohydrate per 100 g.
• Both White Wheat Bread as well as Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.