Comparing Nutrients in 100 calories Tortillas, ready-to-bake or -fry, flour, shelf stable VS Potato Bread

Weight per 100 calories

• Tortillas, ready-to-bake or -fry, flour, shelf stable: 33.7g
• Potato Bread: 37.6g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Tortillas, ready-to-bake or -fry, flour, shelf stable or Potato Bread?

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%
Potato Bread	19%	11%	70%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Potato Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.63% 2.55g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0% 0g	32g per day for Men 19-50 years
Omega 3	8.14% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.59g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	4.86% 3.53g	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	0.014% 0.01g	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	% 0.03g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	2.13% 0.81g	6.23% 2.37g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Potato Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.02μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	3.07% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.9% 0.095mg	6.14% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.73% 0.009mg	6.7% 0.087mg	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	9.93% 39.7μg	12% 47.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.35% 0.056μg	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	0.13% 0.75IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.93% 0.29mg	1.18% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.18% 1.4μg	2.13% 2.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Potato Bread	Recommended Dietary Allowance
Calcium	5.5% 55mg	7.07% 70.7mg	1000mg per day for Men 19-50 years
Copper	4.3% 0.039mg	3.93% 0.035mg	0.9mg per day for Men 19-50 years
Fluoride	0.17% 6.73μg	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	14% 1.1mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.07mg	2.5% 10.5mg	420mg per day for Men 19-50 years
Manganese	7.55% 0.17mg	4.14% 0.095mg	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	10.2% 71.7mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	1.3% 44.8mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.37μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	9.4% 141mg	1500mg per day for Men 19-50 years
Zinc	1.74% 0.19mg	4.92% 0.54mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.34% 12.6g	3700g per day for Men 19-50 years

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

• Tortillas, ready-to-bake or -fry, flour, shelf stable have 2.3 times more Vitamin B1, 3 times more Vitamin B3 and 1.6 times more Vitamin E than Potato Bread.
• While Potato Bread contains more Vitamin A, 3.2 times more Vitamin B5, 9.3 times more Vitamin B6, more Vitamin B12 and 1.8 times more Vitamin K than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Potato Bread have similar amounts of Vitamin B2 and Vitamin B9 per 100 kcal.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable as well as Potato Bread have insufficient amounts of Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Tortillas, ready-to-bake or -fry, flour, shelf stable vs Potato Bread:

• Tortillas, ready-to-bake or -fry, flour, shelf stable have 1.3 times more Iron, 1.8 times more Manganese, 2.1 times more Selenium and 1.8 times more Sodium than Potato Bread.
• While Potato Bread contains 1.3 times more Calcium, 1.5 times more Magnesium, 1.9 times more Phosphorus, 6 times more Potassium and 2.8 times more Zinc than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Potato Bread have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Tortillas, ready-to-bake or -fry, flour, shelf stable have 2.2 times more Fat, more Saturated Fat, more Omega 3 and more Omega 6 than Potato Bread.
• While Potato Bread contains 3.9 times more Sugars, 2.9 times more Fiber and 1.7 times more Protein than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Potato Bread have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable as well as Potato Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.