Comparing Nutrients in 14 ounces Crackers, saltines, fat-free, low-sodium VS Tortillas, ready-to-bake or -fry, flour, without added calcium

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Tortillas, ready-to-bake or -fry, flour, without added calcium	11%	20%	69%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Energy	53.8% 1560kcal	44.5% 1290kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	3.03% 0.97g	21.6% 6.93g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	23.6% 4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 327g	170% 221g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	NA	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	28.2% 10.7g	34.5% 13g	38g per day for Men 19-50 years
Protein	74.4% 41.7g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.06mg	176% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	180% 2.34mg	89.5% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	88.6% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	15.3% 0.2mg	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	123% 492μg	122% 488μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.18% 0.48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	118% 1.06mg	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	383% 30.6mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	110% 2.53mg	79.7% 1.83mg	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	64% 448mg	70.3% 492mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	154% 85μg	169% 93μg	55μg per day for Men 19-50 years
Sodium	225% 3370mg	126% 1897mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	2.87% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, fat-free, low-sodium VS Tortillas, ready-to-bake or -fry, flour, without added calcium per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, saltines, fat-free, low-sodium versus 14 oz of Tortillas, ready-to-bake or -fry, flour, without added calcium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, saltines, fat-free, low-sodium vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• 14 ounces of Crackers, saltines, fat-free, low-sodium have 2 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.7 times more Vitamin B6 than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 14 oz of Tortillas, ready-to-bake or -fry, flour, without added calcium contain 1.5 times more Vitamin B5 than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Tortillas, ready-to-bake or -fry, flour, without added calcium provide similar amounts of Vitamin B1 and Vitamin B9 per 14 ounces.
• Both Crackers, saltines, fat-free, low-sodium as well as Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Crackers, saltines, fat-free, low-sodium vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• 14 ounces of Crackers, saltines, fat-free, low-sodium have 2.3 times more Iron, 1.4 times more Manganese, 1.8 times more Sodium and 1.3 times more Zinc than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 14 oz of Tortillas, ready-to-bake or -fry, flour, without added calcium contain 1.8 times more Calcium and 1.8 times more Copper than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Tortillas, ready-to-bake or -fry, flour, without added calcium contain similar levels of Magnesium, Phosphorus, Potassium and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, saltines, fat-free, low-sodium have 1.2 times more Energy, 1.5 times more Carbohydrate and 1.2 times more Protein than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 14 oz of Tortillas, ready-to-bake or -fry, flour, without added calcium contain 4.4 times more Fat, 7.2 times more Saturated Fat, 1.4 times more Omega 3 and 1.6 times more Omega 6 than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Tortillas, ready-to-bake or -fry, flour, without added calcium offer comparable quantities of Fiber per 14 ounces.