Comparing Nutrients in 100 calories Crackers, saltines, fat-free, low-sodium VS Tart, breakfast, low fat

Weight per 100 calories

• Crackers, saltines, fat-free, low-sodium: 25.4g
• Tart, breakfast, low fat: 27g

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

Which food has more nutrients per 100 calories - Crackers, saltines, fat-free, low-sodium or Tart, breakfast, low fat?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.66% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	1.17% 0.37g	32g per day for Men 19-50 years
Omega 3	0.6% 0.01g	0.39% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	16% 20.6g	130g per day for Men 19-50 years
Sugars	0.13% 0.097g	1.8% 1.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	1.8% 0.69g	1.06% 0.4g	38g per day for Men 19-50 years
Protein	4.77% 2.67g	1.9% 1.07g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.5% 76.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.45mg	6.4% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.66% 0.022mg	7.86% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.9% 31.6μg	6.72% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.14% 1.02mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.2% 0.031mg	0.95% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.04% 1.25μg	0.09% 0.11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	0.56% 5.6mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	2.2% 0.02mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	24.6% 1.96mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	1.58% 6.6mg	2.8% 12mg	420mg per day for Men 19-50 years
Manganese	7.05% 0.16mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.1% 28.8mg	3.57% 25mg	700mg per day for Men 19-50 years
Potassium	0.86% 29.3mg	0.52% 17.7mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.45μg	6.3% 3.47μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	2.17% 0.24mg	0.68% 0.075mg	11mg per day for Men 19-50 years
Water	0.023% 0.87g	0.087% 3.24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Crackers, saltines, fat-free, low-sodium vs Tart, breakfast, low fat:

• Crackers, saltines, fat-free, low-sodium have 1.7 times more Vitamin B1, 1.4 times more Vitamin B3 and 11.6 times more Vitamin K than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains more Vitamin A, 4.7 times more Vitamin B6 and more Vitamin C than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Tart, breakfast, low fat have similar amounts of Vitamin B2 and Vitamin B9 per 100 kcal.
• Both Crackers, saltines, fat-free, low-sodium as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Crackers, saltines, fat-free, low-sodium vs Tart, breakfast, low fat:

• Crackers, saltines, fat-free, low-sodium have 1.9 times more Copper, 2.1 times more Iron, 1.6 times more Selenium, 2.2 times more Sodium and 3.2 times more Zinc than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 2.1 times more Calcium and 1.8 times more Magnesium than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Tart, breakfast, low fat have similar amounts of Phosphorus per 100 kcal.
• Both Crackers, saltines, fat-free, low-sodium as well as Tart, breakfast, low fat have insufficient amounts of Potassium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Crackers, saltines, fat-free, low-sodium have 1.7 times more Fiber and 2.5 times more Protein than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 4 times more Fat, 6 times more Saturated Fat, 1.4 times more Omega 6 and 13.5 times more Sugars than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Tart, breakfast, low fat have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Crackers, saltines, fat-free, low-sodium as well as Tart, breakfast, low fat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.