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Comparing Nutrients in 300 calories Tortillas, ready-to-bake or -fry, whole wheatVS Cookies, brownies, commercially prepared, reduced fat, with added fiber

Weight per 300 calories

Tortillas, ready-to-bake or -fry, whole wheat
97g
Cookies, brownies, commercially prepared, reduced fat, with added fiber
87g

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

Which food has more nutrients per 300 calories - Tortillas, ready-to-bake or -fry, whole wheat or Cookies, brownies, commercially prepared, reduced fat, with added fiber?

Macros Ratio

Protein Fat Carbs

Tortillas, ready-to-bake or -fry, whole wheat
13%
28%
59%
Cookies, brownies, commercially prepared, reduced fat, with added fiber
3%
25%
72%
300 kcal ▼

Macro Nutrients

Tortillas, ready-to-bake or -fry, whole wheatvs Cookies, brownies, commercially prepared, reduced fat, with added fiber
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.74%9.45g
Fat
8.68%8.4g
9.45 gvs8.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Baked Products rich in Fat
14.8%4.72g
Saturated Fat
7.5%2.4g
4.72 gvs2.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2%0.032g
Omega 3
21%0.33g
0.032 gvs0.33 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.46%0.93g
Omega 6
11.2%1.9g
0.93 gvs1.9 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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34%44.4g
Carbohydrate
41%53.5g
44.4 gvs53.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.26%2.36g
Sugars
46.5%33.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.36 gvs33.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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25%9.5g
Fiber
25.4%9.65g
9.5 gvs9.65 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17%9.45g
Protein
4.3%2.4g
9.45 gvs2.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Tortillas, ready-to-bake or -fry, whole wheatvs Cookies, brownies, commercially prepared, reduced fat, with added fiber
0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A
66.4%0.8mg
Vitamin B1
13%0.15mg
Thiamine
0.8 mgvs0.15 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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21.5%0.28mg
Vitamin B2
16.5%0.21mg
Riboflavin
0.28 mgvs0.21 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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29.4%4.7mg
Vitamin B3
7.83%1.25mg
Niacin, nicotinic acid, niacinamide
4.7 mgvs1.25 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
NA
Vitamin B5
NA
Pantothenic acid
NA mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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23.2%0.3mg
Vitamin B6
1.27%0.017mg
Pyridoxine
0.3 mgvs0.017 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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33.4%134μg
Vitamin B9
9.13%36.5μg
Folates and Folic Acid
134 μgvs36.5 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0.72%0.017μg
Cobalamin
0 μgvs0.017 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Baked Products rich in Vitamin D Buy Vegan Vitamin D
5.8%0.87mg
Vitamin E
3.42%0.51mg
Tocopherols and Tocotrienols
0.87 mgvs0.51 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.63%4.35μg
Vitamin K
5.8%6.96μg
Phytomenadione or phylloquinone
4.35 μgvs6.96 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Tortillas, ready-to-bake or -fry, whole wheatvs Cookies, brownies, commercially prepared, reduced fat, with added fiber
23.6%236mg
Calcium
0%0mg
236 mgvs0 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Baked Products rich in Calcium
28.6%0.26mg
Copper
17%0.15mg
0.26 mgvs0.15 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Baked Products rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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32%2.55mg
Iron
21.6%1.73mg
2.55 mgvs1.73 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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19.6%82.3mg
Magnesium
6.4%27mg
82.3 mgvs27 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Baked Products rich in Magnesium
NA
Manganese
NA
NA mgvsNA mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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48%335mg
Phosphorus
7.33%51.3mg
335 mgvs51.3 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Baked Products rich in Phosphorus
7.46%254mg
Potassium
3.66%124mg
254 mgvs124 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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65%36μg
Selenium
20.4%11.2μg
36 μgvs11.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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40%597mg
Sodium
17%252mg
597 mgvs252 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17%1.86mg
Zinc
3.64%0.4mg
1.86 mgvs0.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.79%29g
Water
0.58%21.6g
29 gvs21.6 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Tortillas, ready-to-bake or -fry, whole wheat vs Cookies, brownies, commercially prepared, reduced fat, with added fiber:
Comparing minerals per 300 calories for Tortillas, ready-to-bake or -fry, whole wheat vs Cookies, brownies, commercially prepared, reduced fat, with added fiber:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Tortillas, ready-to-bake or -fry, whole wheatVS Cookies, chocolate sandwich, with creme filling, reduced fatCookies, brownies, commercially prepared, reduced fat, with added fiberVS Cookies, chocolate sandwich, with creme filling, reduced fat
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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