Comparing Nutrients in 300 calories Crackers, saltines, whole wheat (includes multi-grain) VS Tortillas, ready-to-bake or -fry, flour, shelf stable

Weight per 300 calories

• Crackers, saltines, whole wheat (includes multi-grain): 75.4g
• Tortillas, ready-to-bake or -fry, flour, shelf stable: 101g

Crackers, saltines, whole wheat (includes multi-grain) have 1.3 times more energy per 100g than Tortillas, ready-to-bake or -fry, flour, shelf stable. It has high energy density when compared to other foods. Tortillas, ready-to-bake or -fry, flour, shelf stable having high energy density.

Discover which food has more nutrients per 300 calories - Crackers, saltines, whole wheat (includes multi-grain) or Tortillas, ready-to-bake or -fry, flour, shelf stable?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%

Macro Nutrients

	Crackers, saltines, whole wheat (includes multi-grain)	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.32% 8.07g	7.9% 7.66g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	3.87% 1.24g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	28.5% 4.85g	10.5% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.6% 51.4g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	0% 0g	3.7% 2.7g	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	0.042% 0.03g	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	% 0.091g	g per day for Men 19-50 years
Sucrose	NA	% 0.48g	g per day for Men 19-50 years
Fiber	13.3% 5.05g	6.38% 2.42g	38g per day for Men 19-50 years
Protein	9.6% 5.4g	14.4% 8.1g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, whole wheat (includes multi-grain)	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.2% 0.35mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	9.63% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	26.5% 4.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	2.18% 0.028mg	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	15.5% 62μg	29.8% 119μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.98% 0.9mg	5.8% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.5% 13.8μg	3.54% 4.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, whole wheat (includes multi-grain)	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Calcium	0% 0mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.51% 20.2μg	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	48.4% 3.87mg	42% 3.35mg	8mg per day for Men 19-50 years
Magnesium	12.6% 52.8mg	5.05% 21.2mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	22.7% 0.52mg	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	21% 148mg	30.7% 215mg	700mg per day for Men 19-50 years
Potassium	4.9% 167mg	3.95% 134mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	40.2% 22μg	55μg per day for Men 19-50 years
Sodium	61% 915mg	50% 749mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	0.2% 7.42g	0.89% 32.8g	3700g per day for Men 19-50 years

Crackers, Saltines, Whole Wheat (includes Multi-grain) VS Tortillas, Ready-to-bake Or -fry, Flour, Shelf Stable Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, saltines, whole wheat (includes multi-grain) or Tortillas, ready-to-bake or -fry, flour, shelf stable?

Lets compare vitamin content per 300 calories of Crackers, saltines, whole wheat (includes multi-grain) vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• 300 calories of Crackers, saltines, whole wheat (includes multi-grain) have 1.4 times more Vitamin B2, 1.7 times more Vitamin B5, 5.7 times more Vitamin B6 and 3.3 times more Vitamin K than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 300 kcal of Tortillas, ready-to-bake or -fry, flour, shelf stable contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.9 times more Vitamin B9 than Crackers, saltines, whole wheat (includes multi-grain).
• 300 calories of Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin K
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Crackers, saltines, whole wheat (includes multi-grain) vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• 300 calories of Crackers, saltines, whole wheat (includes multi-grain) have 1.7 times more Copper, 2.5 times more Magnesium, 2.2 times more Manganese, 1.2 times more Sodium and 1.9 times more Zinc than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 300 kcal of Tortillas, ready-to-bake or -fry, flour, shelf stable contain more Calcium and 1.5 times more Phosphorus than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and Tortillas, ready-to-bake or -fry, flour, shelf stable contain similar levels of Iron and Selenium per 300 calories.
• 300 calories of Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium
• 300 calories of Tortillas, ready-to-bake or -fry, flour, shelf stable lack sufficient amounts of Magnesium and Zinc
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as Tortillas, ready-to-bake or -fry, flour, shelf stable lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, saltines, whole wheat (includes multi-grain) have 1.5 times more Omega 3, 2.7 times more Omega 6 and 2.1 times more Fiber than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 300 kcal of Tortillas, ready-to-bake or -fry, flour, shelf stable contain 1.5 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and Tortillas, ready-to-bake or -fry, flour, shelf stable offer comparable quantities of Energy, Fat and Carbohydrate per 300 calories.