Comparing Nutrients in 300 calories Crackers, saltines, fat-free, low-sodium VS Tart, breakfast, low fat

Weight per 300 calories

• Crackers, saltines, fat-free, low-sodium: 76.3g
• Tart, breakfast, low fat: 80.6g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Crackers, saltines, fat-free, low-sodium or Tart, breakfast, low fat?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	5% 4.83g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	3.5% 1.12g	32g per day for Men 19-50 years
Omega 3	1.8% 0.029g	1.16% 0.019g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 63g	47.6% 62g	130g per day for Men 19-50 years
Sugars	0.4% 0.29g	5.4% 3.93g	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	5.42% 2.06g	3.2% 1.2g	38g per day for Men 19-50 years
Protein	14.3% 8g	5.75% 3.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.5% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	19% 3.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5% 0.065mg	23.6% 0.31mg	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	23.7% 95μg	20% 80.6μg	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	3.4% 3.06mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.61% 0.092mg	2.85% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.1% 3.74μg	0.27% 0.32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	1.68% 16.8mg	3.55% 35.5mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	6.54% 0.059mg	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	73.7% 5.9mg	34.5% 2.76mg	8mg per day for Men 19-50 years
Magnesium	4.73% 20mg	8.45% 35.5mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	NA	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	12.3% 86.3mg	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	2.6% 87.8mg	1.57% 53.2mg	3400mg per day for Men 19-50 years
Selenium	29.7% 16.3μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	43.2% 648mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	6.52% 0.72mg	2.05% 0.23mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	0.26% 9.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, saltines, fat-free, low-sodium vs Tart, breakfast, low fat:

• Crackers, saltines, fat-free, low-sodium have 1.7 times more Vitamin B1, 1.4 times more Vitamin B3 and 11.6 times more Vitamin K than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains more Vitamin A, 4.7 times more Vitamin B6 and more Vitamin C than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Tart, breakfast, low fat have similar amounts of Vitamin B2 and Vitamin B9 per 300 kcal.
• Both Crackers, saltines, fat-free, low-sodium as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Crackers, saltines, fat-free, low-sodium vs Tart, breakfast, low fat:

• Crackers, saltines, fat-free, low-sodium have 1.9 times more Copper, 2.1 times more Iron, 1.6 times more Selenium, 2.2 times more Sodium and 3.2 times more Zinc than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 2.1 times more Calcium and 1.8 times more Magnesium than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Tart, breakfast, low fat have similar amounts of Phosphorus per 300 kcal.
• Both Crackers, saltines, fat-free, low-sodium as well as Tart, breakfast, low fat have insufficient amounts of Potassium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, saltines, fat-free, low-sodium have 1.7 times more Fiber and 2.5 times more Protein than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 4 times more Fat, 6 times more Saturated Fat, 1.4 times more Omega 6 and 13.5 times more Sugars than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Tart, breakfast, low fat have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Crackers, saltines, fat-free, low-sodium as well as Tart, breakfast, low fat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.