Comparing Nutrients in 1 pound Tortillas, ready-to-bake or -fry, flour, without added calcium VS Crackers, saltines, fat-free, low-sodium

Macros Ratio

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

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, without added calcium	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Energy	51% 1474kcal	61.5% 1783kcal	2900kcal per day for Men 19-50 years
Fat	33.2% 32.2g	7.5% 7.26g	97g per day for Men 19-50 years
Saturated Fat	24.7% 7.9g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	15.3% 0.24g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	27% 4.58g	17.3% 2.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	194% 252g	287% 373g	130g per day for Men 19-50 years
Sugars	NA	2.38% 1.72g	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	39.4% 15g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	70.5% 39.5g	85% 47.6g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, without added calcium	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	201% 2.4mg	196% 2.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	206% 2.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16.2mg	162% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.8% 2.64mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	29.7% 0.39mg	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	139% 558μg	141% 562μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, without added calcium	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Calcium	17.7% 177mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	73% 0.66mg	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	187% 15mg	438% 35mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	126% 2.9mg	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	80.4% 562mg	73.2% 513mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	15.3% 522mg	3400mg per day for Men 19-50 years
Selenium	193% 106μg	176% 97μg	55μg per day for Men 19-50 years
Sodium	145% 2168mg	257% 3851mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	38.8% 4.26mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortillas, ready-to-bake or -fry, flour, without added calcium VS Crackers, saltines, fat-free, low-sodium per 1 lb

Compare the macro and micronutrient content in 1 lb of Tortillas, ready-to-bake or -fry, flour, without added calcium versus 1 lb of Crackers, saltines, fat-free, low-sodium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tortillas, ready-to-bake or -fry, flour, without added calcium vs Crackers, saltines, fat-free, low-sodium:

• 1 pound of Tortillas, ready-to-bake or -fry, flour, without added calcium has 1.5 times more Vitamin B5 than Crackers, saltines, fat-free, low-sodium.
• While 1 lb of Crackers, saltines, fat-free, low-sodium contains 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.
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium and Crackers, saltines, fat-free, low-sodium provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

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

• 1 pound of Tortillas, ready-to-bake or -fry, flour, without added calcium has 1.8 times more Calcium and 1.8 times more Copper than Crackers, saltines, fat-free, low-sodium.
• While 1 lb of Crackers, saltines, fat-free, low-sodium contains 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.
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium and Crackers, saltines, fat-free, low-sodium contain similar levels of Magnesium, Phosphorus, Potassium and Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tortillas, ready-to-bake or -fry, flour, without added calcium has 4.4 times more Fat, 7.2 times more Saturated Fat, 1.4 times more Omega 3, 1.6 times more Omega 6 and 1.2 times more Fiber than Crackers, saltines, fat-free, low-sodium.
• While 1 lb of Crackers, saltines, fat-free, low-sodium contains 1.5 times more Carbohydrate than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium and Crackers, saltines, fat-free, low-sodium offer comparable quantities of Energy and Protein per one pound.