Comparing Nutrients in 100 calories Tortillas, ready-to-bake or -fry, flour, shelf stable VS Crackers, saltines, whole wheat (includes multi-grain)

Weight per 100 calories

• Tortillas, ready-to-bake or -fry, flour, shelf stable: 33.7g
• Crackers, saltines, whole wheat (includes multi-grain): 25g

Crackers, saltines, whole wheat (includes multi-grain) have 1.3 times more energy per unit of mass than Tortillas, ready-to-bake or -fry, flour, shelf stable, which is high in comparison to other foods. Tortillas, ready-to-bake or -fry, flour, shelf stable having high energy density.

Discover which food has more nutrients per 100 calories - Tortillas, ready-to-bake or -fry, flour, shelf stable or Crackers, saltines, whole wheat (includes multi-grain)?

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.63% 2.55g	2.77% 2.7g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0% 0g	32g per day for Men 19-50 years
Omega 3	8.14% 0.13g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.59g	9.5% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	13% 17g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	0% 0g	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	0.014% 0.01g	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	% 0.03g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	2.13% 0.81g	4.43% 1.7g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	9.74% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	4.35% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	6.95% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.9% 0.095mg	3.3% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.73% 0.009mg	4.1% 0.054mg	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	9.93% 39.7μg	5.15% 20.6μg	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	0% 0mg	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	1.93% 0.29mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.18% 1.4μg	3.83% 4.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	5.5% 55mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	4.3% 0.039mg	7.43% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	0.17% 6.73μg	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	14% 1.1mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.07mg	4.2% 17.6mg	420mg per day for Men 19-50 years
Manganese	7.55% 0.17mg	16.3% 0.38mg	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	10.2% 71.7mg	7.04% 49.2mg	700mg per day for Men 19-50 years
Potassium	1.3% 44.8mg	1.63% 55.5mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.37μg	11.8% 6.5μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	20.3% 305mg	1500mg per day for Men 19-50 years
Zinc	1.74% 0.19mg	3.33% 0.37mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.067% 2.47g	3700g per day for Men 19-50 years

Tortillas, Ready-to-bake Or -fry, Flour, Shelf Stable VS Crackers, Saltines, Whole Wheat (includes Multi-grain) Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Tortillas, ready-to-bake or -fry, flour, shelf stable or Crackers, saltines, whole wheat (includes multi-grain)?

Lets compare vitamin content per 100 calories of Tortillas, ready-to-bake or -fry, flour, shelf stable vs Crackers, saltines, whole wheat (includes multi-grain):

• 100 calories of Tortillas, ready-to-bake or -fry, flour, shelf stable have 1.4 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.9 times more Vitamin B9 than Crackers, saltines, whole wheat (includes multi-grain).
• While 100 kcal of Crackers, saltines, whole wheat (includes multi-grain) contain 1.4 times more Vitamin B2, 1.7 times more Vitamin B5, 5.7 times more Vitamin B6 and 3.3 times more Vitamin K than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• 100 calories of Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin K
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Tortillas, ready-to-bake or -fry, flour, shelf stable vs Crackers, saltines, whole wheat (includes multi-grain):

• 100 calories of Tortillas, ready-to-bake or -fry, flour, shelf stable have more Calcium and 1.5 times more Phosphorus than Crackers, saltines, whole wheat (includes multi-grain).
• While 100 kcal of Crackers, saltines, whole wheat (includes multi-grain) contain 1.7 times more Copper, 2.5 times more Magnesium, 2.2 times more Manganese and 1.9 times more Zinc than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Crackers, saltines, whole wheat (includes multi-grain) contain similar levels of Iron, Selenium and Sodium per 100 calories.
• 100 calories of Tortillas, ready-to-bake or -fry, flour, shelf stable lack sufficient amounts of Magnesium and Zinc
• 100 calories of Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable as well as Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Tortillas, ready-to-bake or -fry, flour, shelf stable have 1.5 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• While 100 kcal of Crackers, saltines, whole wheat (includes multi-grain) contain 1.5 times more Omega 3, 2.7 times more Omega 6 and 2.1 times more Fiber than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Crackers, saltines, whole wheat (includes multi-grain) offer comparable quantities of Energy, Fat and Carbohydrate per 100 calories.