Comparing Nutrients in 1 pound 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	61.5% 1783kcal	51% 1474kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.26g	33.2% 32.2g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	24.7% 7.9g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	17.3% 2.93g	27% 4.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	287% 373g	194% 252g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	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	32.2% 12.2g	39.4% 15g	38g per day for Men 19-50 years
Protein	85% 47.6g	70.5% 39.5g	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	196% 2.35mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	206% 2.68mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	101% 16.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	52.8% 2.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	17.4% 0.23mg	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	141% 562μg	139% 558μg	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	3.63% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	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	9.98% 100mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	135% 1.2mg	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	438% 35mg	187% 15mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	91% 2.1mg	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	73.2% 513mg	80.4% 562mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	176% 97μg	193% 106μg	55μg per day for Men 19-50 years
Sodium	257% 3851mg	145% 2168mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.26mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	3.3% 122g	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 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, saltines, fat-free, low-sodium versus 1 lb 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 1 pound of Crackers, saltines, fat-free, low-sodium vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• 1 pound of Crackers, saltines, fat-free, low-sodium has 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 1 lb of Tortillas, ready-to-bake or -fry, flour, without added calcium contains 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 one pound.
• 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 one pound.

Comparing minerals per 1 pound for Crackers, saltines, fat-free, low-sodium vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• 1 pound of Crackers, saltines, fat-free, low-sodium has 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 1 lb of Tortillas, ready-to-bake or -fry, flour, without added calcium contains 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 one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, saltines, fat-free, low-sodium has 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 1 lb of Tortillas, ready-to-bake or -fry, flour, without added calcium contains 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 one pound.