The table below includes typical information for a 30-gram white corn tortilla, based on common food composition data.
Nutritional Table: White Corn Tortilla (30 grams).
Nutritious | Amount Per Serving (30 g) | % DV* |
Calories | 64 kcal | 3% |
Total Fat | 0.8 g | 1% |
- Grasa Saturada | 0.1 g | 1% |
- Grasa Trans | 0 g | -- |
- Grasa Poliinsaturada | 0.2 g | -- |
- Grasa Monoinsaturada | 0.2 g | -- |
Cholesterol | 0 mg | 0% |
Sodium | 1 mg | 0% |
Total Carbohydrates | 13 g | 5% |
- Dietary Fiber | 1.5 g | 6% |
-Sugars | 0 g | -- |
Protein | 2 g | 4% |
Vitamin A | 0 II | 0% |
Vitamin C | 0 mg | 0% |
Calcium | 18 mg | 2% |
Iron | 0.4 mg | 2% |
*Daily Values (DV) based on a 2,000 calorie daily diet. Your daily values may be higher or lower depending on your calorie needs.
Additional Notes:
The corn tortilla is a source of complex carbohydrates and dietary fiber, which makes it a healthy option within a balanced diet.
The amount of sodium is very low, which is beneficial for controlling blood pressure.
The presence of calcium and iron, although in small amounts, contributes to the daily supply of these essential minerals.
This chart provides a comprehensive overview of the major nutrients found in a 30-gram white corn tortilla, allowing consumers to make informed choices about their consumption.
To contrast the results of a white corn tortilla with one made with a mixture of corn flour (65%) and chickpea flour (35%), we must analyze the differences in terms of proteins, vitamins, and minerals. First, let's look at the typical nutritional composition of both flours:
Typical nutritional composition.
Corn flour (per 100 g).
Calories: 365 kcal
Proteína: 9 g
Grasa Total: 3.9 g
Grasa Saturada: 0.5 g
Carbohidratos: 76.9 g
Dietary Fiber: 7.3 g
Calcio: 7 mg
Hierro: 2.4 mg
Chickpea flour (per 100 g).
Calories: 387 kcal
Proteína: 22.4 g
Grasa Total: 6.7 g
Grasa Saturada: 0.7 g
Carbohidratos: 57.8 g
Dietary Fiber: 10.8 g
Calcio: 45 mg
Hierro: 4.9 mg
Our NutriHarina is achieved with a mixture of Corn and Chickpea Flour (65% and 35% respectively).
Let's calculate the nutrient content per 30 g of the mixture:
Tortilla with Corn and Chickpea Flour Mixture (per 30 g).
Nutritious | Amount Per Serving (30 g) | % DV* |
Calories | 111.81 kcal | 6% |
Protein | 4.11 g | 8% |
Total Fat | 1.464 g | 2% |
- Grasa Saturada | 0.171 g | 1% |
Total Carbohydrates | 21.06 g | 7% |
- Dietary Fiber | 2.56 g | 10% |
Calcium | 6.09 mg | 1% |
Iron | 0.983 mg | 5% |
*Daily Values (DV) based on a 2,000 calorie daily diet. Your daily values may be higher or lower depending on your calorie needs.
Comparison:
Nutritious | White Corn Tortilla (30 g) | Tortilla with NutriHarina (30 g) |
Calories | 64 kcal | 111.81 kcal |
Protein | 2 g | 4.11 g |
Total Fat | 0.8 g | 1.464 g |
- Grasa Saturada | 0.1 g | 0.171 g |
Total Carbohydrates | 13 g | 21.06 g |
- Dietary Fiber | 1.5 g | 2.56 g |
Calcium | 18 mg | 6.09 mg |
Iron | 0.4 mg | 0.983 mg |
Conclusions:
The tortilla with our NutriHarina has a higher calorie and carbohydrate content than the white corn tortilla.
The tortilla with NutriHarina has more than twice as much protein, which is beneficial for muscle building and tissue repair.
The amount of dietary fiber is higher in the tortilla with NutriHarina, which is beneficial for digestive health.
The tortilla with NutriHarina provides more iron, which can help prevent anemia.
The amount of calcium is slightly lower in the tortilla with NutriHarina, but it still contributes to the daily intake of this essential mineral.
To determine how many tortillas should be consumed per day to meet an adult's protein and basic amino acid requirements, we will consider the following:
1. Protein requirements:
Women: 46 g per day
Men: 56 g per day
Protein Content
White Corn Tortilla (30 g)
Protein: 2 g
Tortilla with NutriHarina (30 g)
Protein: 4.11 g
Calculating the Number of Tortillas Needed
For Women:
1. White Corn Tortillas:
Protein: 46 g / 2 g ≈ 23 tortillas
2. Tortillas with NutriHarina:
Protein: 46 g / 4.11 g ≈ 12 tortillas
For Men:
1. White Corn Tortillas:
Protein: 56 g / 2 g ≈ 28 tortillas
2. Tortillas with NutriHarina:
Protein: 56 g / 4.11 g ≈ 14 tortillas
Conclusion:
To meet the daily protein requirements, an adult would need to consume:
Women: 23 white corn tortillas or 12 tortillas with NutriHarina per day.
Men: 28 white corn tortillas or 14 tortillas with NutriHarina per day.
However, it is important to supplement the diet with other protein sources to ensure adequate intake of all essential amino acids and other nutrients necessary for optimal health.
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