Comparing Nutrients in 100 calories Enriched Tortilla Mix White Wheat FlourVS Cooked Wild Rice

Weight per 100 calories

Enriched Tortilla Mix White Wheat Flour

24.7g

Cooked Wild Rice

99g

Enriched Tortilla Mix White Wheat Flour has 4 times more energy per 100g than Cooked Wild Rice. It has very high energy density when compared to other foods. Cooked Wild Rice having average energy density.

Which food has more nutrients per 100 calories - Enriched Tortilla Mix White Wheat Flour or Cooked Wild Rice?

Macros Ratio

Protein Fat Carbs

Enriched Tortilla Mix White Wheat Flour

10%

24%

66%

Cooked Wild Rice

15%

82%

100 kcal ▼

Macro Nutrients

Enriched Tortilla Mix White Wheat Flourvs Cooked Wild Rice

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.7%2.62g

Fat

0.35%0.34g

2.62 gvs0.34 g

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

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3.16%1g

Saturated Fat

0.15%0.049g

1 gvs0.049 g

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

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1.9%0.03g

Omega 3

5.88%0.094g

0.03 gvs0.094 g

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

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2.03%0.35g

Omega 6

0.69%0.12g

0.35 gvs0.12 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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12.8%16.6g

Carbohydrate

16.3%21g

16.6 gvs21 g

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

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Sugars

1%0.72g

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

NA gvs0.72 g

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

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Fructose

0.27%0.2g

≤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 gvs0.2 g

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

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Glucose

%0.2g

NA gvs0.2 g

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

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Sucrose

%0.33g

NA gvs0.33 g

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

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Fiber

4.7%1.8g

NA gvs1.8 g

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

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4.26%2.4g

Protein

7.05%3.95g

2.4 gvs3.95 g

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

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Vitamins

Enriched Tortilla Mix White Wheat Flourvs Cooked Wild Rice

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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15%0.18mg

Vitamin B1

4.3%0.051mg

Thiamine

0.18 mgvs0.051 mg

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

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9.36%0.12mg

Vitamin B2

6.63%0.086mg

Riboflavin

0.12 mgvs0.086 mg

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

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9%1.44mg

Vitamin B3

7.96%1.27mg

Niacin, nicotinic acid, niacinamide

1.44 mgvs1.27 mg

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

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1.95%0.097mg

Vitamin B5

3.05%0.15mg

Pantothenic acid

0.097 mgvs0.15 mg

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

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0.76%0.01mg

Vitamin B6

10.3%0.13mg

Pyridoxine

0.01 mgvs0.13 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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8.4%33.6μg

Vitamin B9

6.44%25.7μg

Folates and Folic Acid

33.6 μgvs25.7 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

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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2.7%0.4mg

Vitamin E

1.6%0.24mg

Tocopherols and Tocotrienols

0.4 mgvs0.24 mg

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

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0.23%0.27μg

Vitamin K

0.41%0.5μg

Phytomenadione or phylloquinone

0.27 μgvs0.5 μg

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

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Minerals

Enriched Tortilla Mix White Wheat Flourvs Cooked Wild Rice

5.06%50.6mg

Calcium

0.3%2.97mg

50.6 mgvs2.97 mg

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

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2.74%0.025mg

Copper

13.3%0.12mg

0.025 mgvs0.12 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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21.8%1.74mg

Iron

7.43%0.59mg

1.74 mgvs0.59 mg

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

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1.23%5.2mg

Magnesium

7.54%31.7mg

5.2 mgvs31.7 mg

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

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6.6%0.15mg

Manganese

12%0.28mg

0.15 mgvs0.28 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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7.4%52mg

Phosphorus

11.6%81mg

52 mgvs81 mg

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

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0.73%24.7mg

Potassium

2.94%100mg

24.7 mgvs100 mg

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

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Selenium

1.44%0.79μg

NA μgvs0.79 μg

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

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11%167mg

Sodium

0.2%2.97mg

167 mgvs2.97 mg

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

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1.44%0.16mg

Zinc

12%1.33mg

0.16 mgvs1.33 mg

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

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0.067%2.5g

Water

1.98%73g

2.5 gvs73 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Enriched Tortilla Mix White Wheat Flour vs Cooked Wild Rice:

Enriched Tortilla Mix White Wheat Flour has 3.5 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B9 and 1.7 times more Vitamin E than Cooked Wild Rice.
While Cooked Wild Rice contains 1.6 times more Vitamin B5 and 13.5 times more Vitamin B6 than Enriched Tortilla Mix White Wheat Flour.
Both Enriched Tortilla Mix White Wheat Flour and Cooked Wild Rice have similar amounts of Vitamin B3 per 100 kcal.
Both Enriched Tortilla Mix White Wheat Flour as well as Cooked Wild Rice have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Enriched Tortilla Mix White Wheat Flour vs Cooked Wild Rice:

Enriched Tortilla Mix White Wheat Flour has 17 times more Calcium, 2.9 times more Iron and 56.3 times more Sodium than Cooked Wild Rice.
While Cooked Wild Rice contains 4.9 times more Copper, 6.1 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus, 4.1 times more Potassium, 8.4 times more Zinc and 29.4 times more Water than Enriched Tortilla Mix White Wheat Flour.

Comparison of macro-nutrients per 100 calories:

Enriched Tortilla Mix White Wheat Flour has 7.8 times more Fat, 20.9 times more Saturated Fat and 2.9 times more Omega 6 than Cooked Wild Rice.
While Cooked Wild Rice contains 3.1 times more Omega 3, 1.3 times more Carbohydrate and 1.7 times more Protein than Enriched Tortilla Mix White Wheat Flour.
Both Enriched Tortilla Mix White Wheat Flour and Cooked Wild Rice have similar amounts of Energy per 100 kcal.
Both Enriched Tortilla Mix White Wheat Flour as well as Cooked Wild Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Enriched Tortilla Mix White Wheat FlourVS Wheat SproutsCooked Wild RiceVS Wheat SproutsEnriched Tortilla Mix White Wheat FlourVS Brown Rice FlourCooked Wild RiceVS Brown Rice Flour

Compare Foods

Comparing Nutrients in 100 calories Enriched Tortilla Mix White Wheat FlourVS Cooked Wild Rice

Weight per 100 calories

Which food has more nutrients per 100 calories - Enriched Tortilla Mix White Wheat Flour or Cooked Wild Rice?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: