Comparing Nutrients in 500 calories Enriched Tortilla Mix White Wheat FlourVS Baked Red Potatoes

Weight per 500 calories

Enriched Tortilla Mix White Wheat Flour

124g

Baked Red Potatoes

575g

Enriched Tortilla Mix White Wheat Flour has 4.7 times more energy per 100g than Baked Red Potatoes. It has very high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Enriched Tortilla Mix White Wheat Flour or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Enriched Tortilla Mix White Wheat Flour

10%

24%

66%

Baked Red Potatoes

10%

88%

500 kcal ▼

Macro Nutrients

Enriched Tortilla Mix White Wheat Flourvs Baked Red Potatoes

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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13.5%13g

Fat

0.89%0.86g

13 gvs0.86 g

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

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16%5.06g

Saturated Fat

0.72%0.23g

5.06 gvs0.23 g

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

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9.5%0.15g

Omega 3

5.4%0.086g

0.15 gvs0.086 g

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

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10%1.73g

Omega 6

1.66%0.28g

1.73 gvs0.28 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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63.8%83g

Carbohydrate

86.6%113g

83 gvs113 g

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

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Sugars

11.3%8.2g

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

NA gvs8.2 g

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

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Fructose

3.5%2.53g

≤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 gvs2.53 g

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

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Glucose

%3.16g

NA gvs3.16 g

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

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Sucrose

%2.6g

NA gvs2.6 g

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

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Fiber

27.2%10.3g

NA gvs10.3 g

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

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21.3%12g

Protein

23.6%13.2g

12 gvs13.2 g

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

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Vitamins

Enriched Tortilla Mix White Wheat Flourvs Baked Red Potatoes

Vitamin A

0.64%5.75μg

RAE, retinol activity equivalents

NA μgvs5.75 μg

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

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75.6%0.91mg

Vitamin B1

34.5%0.41mg

Thiamine

0.91 mgvs0.41 mg

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

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47%0.61mg

Vitamin B2

22%0.29mg

Riboflavin

0.61 mgvs0.29 mg

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

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45%7.2mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

7.2 mgvs9.17 mg

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

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9.73%0.49mg

Vitamin B5

39%1.96mg

Pantothenic acid

0.49 mgvs1.96 mg

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

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3.8%0.049mg

Vitamin B6

94%1.2mg

Pyridoxine

0.049 mgvs1.2 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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42%168μg

Vitamin B9

38.8%155μg

Folates and Folic Acid

168 μgvs155 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

80.5%72.4mg

Ascorbic acid

0 mgvs72.4 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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13.5%2.02mg

Vitamin E

3.07%0.46mg

Tocopherols and Tocotrienols

2.02 mgvs0.46 mg

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

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1.13%1.36μg

Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

1.36 μgvs16 μg

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

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Minerals

Enriched Tortilla Mix White Wheat Flourvs Baked Red Potatoes

25.3%253mg

Calcium

5.17%51.7mg

253 mgvs51.7 mg

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

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13.7%0.12mg

Copper

111%1mg

0.12 mgvs1 mg

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

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Fluoride

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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109%8.7mg

Iron

50.3%4.02mg

8.7 mgvs4.02 mg

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

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6.17%26mg

Magnesium

38.3%161mg

26 mgvs161 mg

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

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33%0.76mg

Manganese

43.2%0.99mg

0.76 mgvs0.99 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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37%259mg

Phosphorus

59%414mg

259 mgvs414 mg

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

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3.63%123mg

Potassium

92%3132mg

123 mgvs3132 mg

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

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Selenium

NA μgvsNA μg

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

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55.7%836mg

Sodium

4.6%69mg

836 mgvs69 mg

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

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7.2%0.79mg

Zinc

21%2.3mg

0.79 mgvs2.3 mg

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

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0.34%12.4g

Water

12%441g

12.4 gvs441 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 Enriched Tortilla Mix White Wheat Flour vs Baked Red Potatoes:

Enriched Tortilla Mix White Wheat Flour has 2.2 times more Vitamin B1, 2.1 times more Vitamin B2 and 4.4 times more Vitamin E than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Vitamin B3, 4 times more Vitamin B5, 24.7 times more Vitamin B6, more Vitamin C and 11.8 times more Vitamin K than Enriched Tortilla Mix White Wheat Flour.
Both Enriched Tortilla Mix White Wheat Flour and Baked Whole Red Potatoes have similar amounts of Vitamin B9 per 500 kcal.
Both Enriched Tortilla Mix White Wheat Flour as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Enriched Tortilla Mix White Wheat Flour vs Baked Red Potatoes:

Enriched Tortilla Mix White Wheat Flour has 4.9 times more Calcium, 2.2 times more Iron and 12.1 times more Sodium than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 8.1 times more Copper, 6.2 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus, 25.4 times more Potassium, 2.9 times more Zinc and 35.4 times more Water than Enriched Tortilla Mix White Wheat Flour.

Comparison of macro-nutrients per 500 calories:

Enriched Tortilla Mix White Wheat Flour has 15.2 times more Fat, 22 times more Saturated Fat, 1.8 times more Omega 3 and 6.1 times more Omega 6 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.4 times more Carbohydrate than Enriched Tortilla Mix White Wheat Flour.
Both Enriched Tortilla Mix White Wheat Flour and Baked Whole Red Potatoes have similar amounts of Energy and Protein per 500 kcal.
Both Enriched Tortilla Mix White Wheat Flour as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Enriched Tortilla Mix White Wheat FlourVS Wheat SproutsBaked Red PotatoesVS Wheat SproutsEnriched Tortilla Mix White Wheat FlourVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 500 calories Enriched Tortilla Mix White Wheat FlourVS Baked Red Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Enriched Tortilla Mix White Wheat Flour or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: