Comparing Nutrients in 1 kilogram Crackers, whole-wheat, reduced fat VS Pan De Torta Salvadoran Bread

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Pan De Torta Salvadoran Bread	7%	40%	53%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Energy	143% 4160kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	78.2% 76g	180% 175g	97g per day for Men 19-50 years
Saturated Fat	33.3% 10.7g	95% 30.4g	32g per day for Men 19-50 years
Omega 3	249% 3.98g	758% 12g	1.6g per day for Men 19-50 years
Omega 6	186% 31.6g	480% 81.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	581% 755g	395% 513g	130g per day for Men 19-50 years
Sugars	17% 12g	250% 181g	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% 0g	3.45% 2.5g	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	% 3.2g	% 2.7g	g per day for Men 19-50 years
Sucrose	% 9g	% 173g	g per day for Men 19-50 years
Fiber	287% 109g	44.7% 17g	38g per day for Men 19-50 years
Protein	203% 113g	126% 70.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.85mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	327% 52.3mg	294% 47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	180% 9mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	152% 1.97mg	38.5% 0.5mg	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	75% 300μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	72% 11mg	95% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Calcium	39% 390mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	497% 4.47mg	33.3% 0.3mg	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	445% 35.6mg	275% 22mg	8mg per day for Men 19-50 years
Magnesium	286% 1200mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	993% 23mg	113% 2.6mg	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	520% 3640mg	429% 3000mg	700mg per day for Men 19-50 years
Potassium	110% 3730mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	256% 141μg	245% 135μg	55μg per day for Men 19-50 years
Sodium	497% 7450mg	260% 3900mg	1500mg per day for Men 19-50 years
Zinc	272% 30mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	0.7% 26g	6.05% 224g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat, reduced fat VS Pan De Torta Salvadoran Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, whole-wheat, reduced fat versus 1 kg of Pan De Torta Salvadoran Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crackers, whole-wheat, reduced fat vs Pan De Torta Salvadoran Bread:

• 1 kilogram of Crackers, whole-wheat, reduced fat has 2.6 times more Vitamin B1, 1.6 times more Vitamin B5 and 3.9 times more Vitamin B6 than Pan De Torta Salvadoran Bread.
• While 1 kg of Pan De Torta Salvadoran Pound Cake Type Bread contains 8.2 times more Vitamin B2 and 1.3 times more Vitamin E than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Pan De Torta Salvadoran Bread provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2

Comparing minerals per 1 kilogram for Crackers, whole-wheat, reduced fat vs Pan De Torta Salvadoran Bread:

• 1 kilogram of Crackers, whole-wheat, reduced fat has 14.9 times more Copper, 1.6 times more Iron, 6.3 times more Magnesium, 8.8 times more Manganese, 1.2 times more Phosphorus, 1.8 times more Potassium, 1.9 times more Sodium and 4.8 times more Zinc than Pan De Torta Salvadoran Bread.
• Both Crackers, whole-wheat, reduced fat and Pan De Torta Salvadoran Bread contain similar levels of Calcium and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, whole-wheat, reduced fat has 1.5 times more Carbohydrate, 6.4 times more Fiber and 1.6 times more Protein than Pan De Torta Salvadoran Bread.
• While 1 kg of Pan De Torta Salvadoran Pound Cake Type Bread contains 2.3 times more Fat, 2.9 times more Saturated Fat, 3 times more Omega 3, 2.6 times more Omega 6 and 14.8 times more Sugars than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Pan De Torta Salvadoran Bread offer comparable quantities of Energy per one kilogram.