Comparing Nutrients in 100 calories Tortillas, ready-to-bake or -fry, whole wheat VS Cookies, oatmeal sandwich, with creme filling

Weight per 100 calories

• Tortillas, ready-to-bake or -fry, whole wheat: 32.3g
• Cookies, oatmeal sandwich, with creme filling: 25g

Cookies, oatmeal sandwich, with creme filling have 1.3 times more energy per unit of mass than Tortillas, ready-to-bake or -fry, whole wheat, which is high in comparison to other foods. Tortillas, ready-to-bake or -fry, whole wheat having high energy density.

Which food has more nutrients per 100 calories - Tortillas, ready-to-bake or -fry, whole wheat or Cookies, oatmeal sandwich, with creme filling?

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, whole wheat	13%	28%	59%
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, whole wheat	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.25% 3.15g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.57g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	0.67% 0.011g	6.93% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	10.3% 1.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	10.7% 14g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	11% 7.88g	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	8.3% 3.16g	1.7% 0.65g	38g per day for Men 19-50 years
Protein	5.62% 3.15g	1.17% 0.66g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, whole wheat	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.028% 0.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	4.94% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.17% 0.093mg	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.8% 1.57mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.45% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.74% 0.1mg	0.89% 0.012mg	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	11% 44.5μg	2.4% 9.55μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.1% 0.003μg	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	0.042% 0.25IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.94% 0.29mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.45μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, whole wheat	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Calcium	7.87% 78.7mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	9.53% 0.086mg	3.82% 0.034mg	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	10.6% 0.85mg	5.9% 0.47mg	8mg per day for Men 19-50 years
Magnesium	6.53% 27.4mg	2.1% 8.8mg	420mg per day for Men 19-50 years
Manganese	NA	9% 0.21mg	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	16% 112mg	3.37% 23.6mg	700mg per day for Men 19-50 years
Potassium	2.5% 84.5mg	1% 34mg	3400mg per day for Men 19-50 years
Selenium	21.7% 12μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	13.3% 199mg	8.38% 126mg	1500mg per day for Men 19-50 years
Zinc	5.63% 0.62mg	1.53% 0.17mg	11mg per day for Men 19-50 years
Water	0.26% 9.73g	0.15% 5.55g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Tortillas, ready-to-bake or -fry, whole wheat vs Cookies, oatmeal sandwich, with creme filling:

• Tortillas, ready-to-bake or -fry, whole wheat have 4.5 times more Vitamin B1, 3.3 times more Vitamin B2, 5.4 times more Vitamin B3, 8.7 times more Vitamin B6 and 4.7 times more Vitamin B9 than Cookies, oatmeal sandwich, with creme filling.
• While Cookies, oatmeal sandwich, with creme filling contain 1.9 times more Vitamin E than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Cookies, oatmeal sandwich, with creme filling have similar amounts of Vitamin K per 100 kcal.
• Both Tortillas, ready-to-bake or -fry, whole wheat as well as Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Tortillas, ready-to-bake or -fry, whole wheat vs Cookies, oatmeal sandwich, with creme filling:

• Tortillas, ready-to-bake or -fry, whole wheat have more Calcium, 2.5 times more Copper, 1.8 times more Iron, 3.1 times more Magnesium, 4.7 times more Phosphorus, 2.5 times more Potassium, 7 times more Selenium, 1.6 times more Sodium and 3.7 times more Zinc than Cookies, oatmeal sandwich, with creme filling.

Comparison of macro-nutrients per 100 calories:

• Tortillas, ready-to-bake or -fry, whole wheat have 4.8 times more Fiber and 4.8 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• While Cookies, oatmeal sandwich, with creme filling contain 1.5 times more Fat, 10.4 times more Omega 3, 5.7 times more Omega 6 and 10 times more Sugars than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Cookies, oatmeal sandwich, with creme filling have similar amounts of Energy, Saturated Fat and Carbohydrate per 100 kcal.
• Both Tortillas, ready-to-bake or -fry, whole wheat as well as Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.