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Comparing Nutrients in 500 calories Tortillas, ready-to-bake or -fry, whole wheatVS Cookies, brownies, commercially prepared, reduced fat, with added fiber

Weight per 500 calories

Tortillas, ready-to-bake or -fry, whole wheat
161g
Cookies, brownies, commercially prepared, reduced fat, with added fiber
145g

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

Which food has more nutrients per 500 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%
500 kcal ▼

Macro Nutrients

Tortillas, ready-to-bake or -fry, whole wheatvs Cookies, brownies, commercially prepared, reduced fat, with added fiber
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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16.2%15.7g
Fat
14.5%14g
15.7 gvs14 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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24.6%7.87g
Saturated Fat
12.5%4g
7.87 gvs4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.33%0.053g
Omega 3
34.8%0.56g
0.053 gvs0.56 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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9.1%1.55g
Omega 6
18.7%3.2g
1.55 gvs3.2 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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57%74g
Carbohydrate
68.7%89.2g
74 gvs89.2 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.43%3.94g
Sugars
77.4%56g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.94 gvs56 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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41.6%16g
Fiber
42.3%16g
16 gvs16 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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28%15.7g
Protein
7.17%4g
15.7 gvs4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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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 .

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111%1.33mg
Vitamin B1
21.5%0.26mg
Thiamine
1.33 mgvs0.26 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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36%0.47mg
Vitamin B2
27.5%0.36mg
Riboflavin
0.47 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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49%7.84mg
Vitamin B3
13%2.1mg
Niacin, nicotinic acid, niacinamide
7.84 mgvs2.1 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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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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38.7%0.5mg
Vitamin B6
2.1%0.028mg
Pyridoxine
0.5 mgvs0.028 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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55.6%223μg
Vitamin B9
15.2%61μg
Folates and Folic Acid
223 μgvs61 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
1.2%0.029μg
Cobalamin
0 μgvs0.029 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 .

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9.68%1.45mg
Vitamin E
5.7%0.86mg
Tocopherols and Tocotrienols
1.45 mgvs0.86 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.05%7.26μg
Vitamin K
9.66%11.6μg
Phytomenadione or phylloquinone
7.26 μgvs11.6 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
39.4%394mg
Calcium
0%0mg
394 mgvs0 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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47.7%0.43mg
Copper
28.7%0.26mg
0.43 mgvs0.26 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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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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53%4.24mg
Iron
36%2.9mg
4.24 mgvs2.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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32.6%137mg
Magnesium
10.7%45mg
137 mgvs45 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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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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79.7%558mg
Phosphorus
12.2%85.5mg
558 mgvs85.5 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12.4%423mg
Potassium
6.1%207mg
423 mgvs207 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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109%59.7μg
Selenium
34%18.7μg
59.7 μgvs18.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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66.3%995mg
Sodium
28%420mg
995 mgvs420 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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28%3.1mg
Zinc
6.06%0.67mg
3.1 mgvs0.67 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.3%48.6g
Water
0.97%36g
48.6 gvs36 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Tortillas, ready-to-bake or -fry, whole wheat vs Cookies, brownies, commercially prepared, reduced fat, with added fiber:
Comparing minerals per 500 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 500 calories:



Compare more foods per 500 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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