Comparing Nutrients in 100 grams Tortillas, ready-to-bake or -fry, whole wheat VS 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	10.7% 310kcal	13.7% 398kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.76g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	15.2% 4.88g	16.3% 5.23g	32g per day for Men 19-50 years
Omega 3	2.06% 0.033g	27.6% 0.44g	1.6g per day for Men 19-50 years
Omega 6	5.64% 0.96g	41% 7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.3% 46g	42.8% 55.6g	130g per day for Men 19-50 years
Sugars	3.37% 2.44g	43.3% 31.4g	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	25.8% 9.8g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	17.4% 9.76g	4.66% 2.6g	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	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.6% 0.82mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.2% 0.29mg	8.54% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.86mg	7.16% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.76% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	3.54% 0.046mg	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	34.5% 138μg	9.5% 38μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.42% 0.01μg	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	0.17% 1IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6% 0.9mg	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.75% 4.5μg	4.5% 5.4μg	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	24.4% 244mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	15.2% 0.14mg	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	33% 2.63mg	23.5% 1.88mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	NA	36% 0.82mg	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	49.4% 346mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	67.3% 37μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	41% 617mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	6.1% 0.67mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.6% 22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 3.5 times more Vitamin B1, 2.6 times more Vitamin B2, 4.2 times more Vitamin B3, 6.8 times more Vitamin B6 and 3.6 times more Vitamin B9 than Cookies, oatmeal sandwich, with creme filling.
• While Cookies, oatmeal sandwich, with creme filling contain 2.5 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 g.
• 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 g.

Comparing minerals per 100 grams 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, 1.9 times more Copper, 1.4 times more Iron, 2.4 times more Magnesium, 3.7 times more Phosphorus, 1.9 times more Potassium, 5.4 times more Selenium, 1.2 times more Sodium and 2.9 times more Zinc than Cookies, oatmeal sandwich, with creme filling.

Comparison of macro-nutrients per 100 grams:

• Tortillas, ready-to-bake or -fry, whole wheat have 3.8 times more Fiber and 3.7 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• While Cookies, oatmeal sandwich, with creme filling contain 1.3 times more Energy, 1.9 times more Fat, 13.4 times more Omega 3, 7.3 times more Omega 6 and 12.9 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 Saturated Fat and Carbohydrate per 100 g.
• 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 g.