Comparing Nutrients in 300 calories Enriched Tortilla Mix White Wheat FlourVS Boiled Carrots

Weight per 300 calories

Enriched Tortilla Mix White Wheat Flour

74g

Boiled Carrots

857g

Enriched Tortilla Mix White Wheat Flour has 11.6 times more energy per 100g than Boiled Carrots. It has very high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Enriched Tortilla Mix White Wheat Flour or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Enriched Tortilla Mix White Wheat Flour

10%

24%

66%

Boiled Carrots

88%

300 kcal ▼

Macro Nutrients

Enriched Tortilla Mix White Wheat Flourvs Boiled Carrots

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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8.1%7.87g

Fat

1.6%1.54g

7.87 gvs1.54 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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9.5%3.04g

Saturated Fat

0.8%0.26g

3.04 gvs0.26 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.7%0.091g

Omega 3

0.54%0.009g

0.091 gvs0.009 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6.1%1.04g

Omega 6

4.4%0.75g

1.04 gvs0.75 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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38.3%49.7g

Carbohydrate

54%70.5g

49.7 gvs70.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

40.8%29.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs29.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

4.26%3.1g

≤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 gvs3.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%3.43g

NA gvs3.43 g

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

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Sucrose

%23g

NA gvs23 g

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

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Fiber

67.7%25.7g

NA gvs25.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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12.8%7.16g

Protein

11.6%6.5g

7.16 gvs6.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Enriched Tortilla Mix White Wheat Flourvs Boiled Carrots

Vitamin A

811%7303μg

RAE, retinol activity equivalents

NA μgvs7303 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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45.4%0.54mg

Vitamin B1

47%0.57mg

Thiamine

0.54 mgvs0.57 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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28%0.37mg

Vitamin B2

29%0.38mg

Riboflavin

0.37 mgvs0.38 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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27%4.3mg

Vitamin B3

34.6%5.53mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs5.53 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.84%0.29mg

Vitamin B5

39.8%2mg

Pantothenic acid

0.29 mgvs2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.28%0.03mg

Vitamin B6

101%1.3mg

Pyridoxine

0.03 mgvs1.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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25%101μg

Vitamin B9

30%120μg

Folates and Folic Acid

101 μgvs120 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

34.3%31mg

Ascorbic acid

0 mgvs31 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 .

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8.1%1.2mg

Vitamin E

59%8.83mg

Tocopherols and Tocotrienols

1.2 mgvs8.83 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.68%0.81μg

Vitamin K

98%117μg

Phytomenadione or phylloquinone

0.81 μgvs117 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Enriched Tortilla Mix White Wheat Flourvs Boiled Carrots

15%152mg

Calcium

25.7%257mg

152 mgvs257 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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8.23%0.074mg

Copper

16%0.15mg

0.074 mgvs0.15 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

10%407μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs407 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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65.3%5.22mg

Iron

36.4%2.9mg

5.22 mgvs2.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.7%15.6mg

Magnesium

20.4%85.7mg

15.6 mgvs85.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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19.8%0.45mg

Manganese

57.8%1.33mg

0.45 mgvs1.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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22.2%156mg

Phosphorus

36.7%257mg

156 mgvs257 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.18%74mg

Potassium

59.2%2014mg

74 mgvs2014 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

11%6μg

NA μgvs6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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33.4%501mg

Sodium

33%497mg

501 mgvs497 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.3%0.47mg

Zinc

15.6%1.7mg

0.47 mgvs1.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.2%7.47g

Water

21%773g

7.47 gvs773 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 Enriched Tortilla Mix White Wheat Flour vs Boiled Carrots:

Boiled and Drained Carrots contain 1.3 times more Vitamin B3, 6.8 times more Vitamin B5, 44.3 times more Vitamin B6, more Vitamin C, 7.3 times more Vitamin E and 144.1 times more Vitamin K than Enriched Tortilla Mix White Wheat Flour.
Both Enriched Tortilla Mix White Wheat Flour and Boiled and Drained Carrots have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 300 kcal.
Both Enriched Tortilla Mix White Wheat Flour as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Enriched Tortilla Mix White Wheat Flour vs Boiled Carrots:

Enriched Tortilla Mix White Wheat Flour has 1.8 times more Iron than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.7 times more Calcium, 2 times more Copper, 5.5 times more Magnesium, 2.9 times more Manganese, 1.7 times more Phosphorus, 27.2 times more Potassium, 3.6 times more Zinc and 103.5 times more Water than Enriched Tortilla Mix White Wheat Flour.
Both Enriched Tortilla Mix White Wheat Flour and Boiled and Drained Carrots have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Enriched Tortilla Mix White Wheat Flour has 5.1 times more Fat, 11.8 times more Saturated Fat, 10.6 times more Omega 3 and 1.4 times more Omega 6 than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.4 times more Carbohydrate than Enriched Tortilla Mix White Wheat Flour.
Both Enriched Tortilla Mix White Wheat Flour and Boiled and Drained Carrots have similar amounts of Energy and Protein per 300 kcal.
Both Enriched Tortilla Mix White Wheat Flour as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Enriched Tortilla Mix White Wheat FlourVS Wheat SproutsBoiled CarrotsVS Wheat SproutsEnriched Tortilla Mix White Wheat FlourVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 300 calories Enriched Tortilla Mix White Wheat FlourVS Boiled Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - Enriched Tortilla Mix White Wheat Flour or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: