Comparing Nutrients in 14 ounces Crackers, snack, Goya Crackers VS Tortillas, ready-to-bake or -fry, flour, shelf stable

Macros Ratio

	Protein	Fat	Carbs
Crackers, snack, Goya Crackers	13%	28%	59%
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%

Macro Nutrients

	Crackers, snack, Goya Crackers	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Energy	59.3% 1719kcal	40.6% 1179kcal	2900kcal per day for Men 19-50 years
Fat	54.6% 53g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	78.4% 25g	15% 4.86g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	96% 1.54g	1.6g per day for Men 19-50 years
Omega 6	35% 5.92g	41% 7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	196% 255g	150% 196g	130g per day for Men 19-50 years
Sugars	13% 9.33g	14.6% 10.6g	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	2.57% 1.87g	0.16% 0.12g	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	% 0g	% 0.36g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.9g	g per day for Men 19-50 years
Fiber	39.7% 15g	25% 9.53g	38g per day for Men 19-50 years
Protein	101% 56.6g	56.8% 31.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, snack, Goya Crackers	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	161% 1.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.5% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	8.55% 0.11mg	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	NA	117% 468μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	22.8% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, snack, Goya Crackers	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	64.7% 647mg	1000mg per day for Men 19-50 years
Copper	68.4% 0.62mg	50.7% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2% 79.4μg	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	281% 22.5mg	165% 13mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	89% 2.05mg	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	82.2% 575mg	121% 845mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	15.5% 528mg	3400mg per day for Men 19-50 years
Selenium	NA	158% 87μg	55μg per day for Men 19-50 years
Sodium	176% 2639mg	196% 2945mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	0.64% 23.5g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, snack, Goya Crackers VS Tortillas, ready-to-bake or -fry, flour, shelf stable per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, snack, Goya Crackers versus 14 oz of Tortillas, ready-to-bake or -fry, flour, shelf stable to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, snack, Goya Crackers vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• Both Crackers, snack, Goya Crackers and Tortillas, ready-to-bake or -fry, flour, shelf stable have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Crackers, snack, Goya Crackers vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• 14 ounces of Crackers, snack, Goya Crackers have 1.3 times more Copper, 1.7 times more Iron, 1.9 times more Magnesium, 1.2 times more Manganese and 2.1 times more Zinc than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 14 oz of Tortillas, ready-to-bake or -fry, flour, shelf stable contain 10.2 times more Calcium and 1.5 times more Phosphorus than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers and Tortillas, ready-to-bake or -fry, flour, shelf stable contain similar levels of Potassium and Sodium per 14 ounces.
• 14 ounces of Crackers, snack, Goya Crackers lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, snack, Goya Crackers have 1.5 times more Energy, 1.8 times more Fat, 5.2 times more Saturated Fat, 1.3 times more Carbohydrate, 1.6 times more Fiber and 1.8 times more Protein than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 14 oz of Tortillas, ready-to-bake or -fry, flour, shelf stable contain 10.2 times more Omega 3 than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers and Tortillas, ready-to-bake or -fry, flour, shelf stable offer comparable quantities of Omega 6 and Sugars per 14 ounces.