Comparing Nutrients in 300 calories Crackers, snack, Goya Crackers VS Tortillas, ready-to-bake or -fry, flour, shelf stable

Weight per 300 calories

• Crackers, snack, Goya Crackers: 69.3g
• Tortillas, ready-to-bake or -fry, flour, shelf stable: 101g

Crackers, snack, Goya Crackers have 1.5 times more energy per 100g than Tortillas, ready-to-bake or -fry, flour, shelf stable. It has very 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, snack, Goya Crackers or Tortillas, ready-to-bake or -fry, flour, shelf stable?

Macros Ratio

	Protein	Fat	Carbs
Crackers, snack, Goya Crackers	13%	28%	59%
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%

Macro Nutrients

	Crackers, snack, Goya Crackers	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	9.54% 9.25g	7.9% 7.66g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	3.87% 1.24g	32g per day for Men 19-50 years
Omega 3	1.65% 0.026g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	10.5% 1.8g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.3% 44.6g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	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	0.45% 0.33g	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	% 0g	% 0.091g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.48g	g per day for Men 19-50 years
Fiber	6.93% 2.63g	6.38% 2.42g	38g per day for Men 19-50 years
Protein	17.6% 9.87g	14.4% 8.1g	56g per day for Men 19-50 years

Vitamins

	Crackers, snack, Goya Crackers	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	9.63% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	26.5% 4.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	5.8% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.54% 4.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, snack, Goya Crackers	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Calcium	1.1% 11mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	49% 3.92mg	42% 3.35mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	5.05% 21.2mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	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	14.4% 100mg	30.7% 215mg	700mg per day for Men 19-50 years
Potassium	2.53% 86mg	3.95% 134mg	3400mg per day for Men 19-50 years
Selenium	NA	40.2% 22μg	55μg per day for Men 19-50 years
Sodium	30.7% 461mg	50% 749mg	1500mg per day for Men 19-50 years
Zinc	7.37% 0.81mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	0.11% 4.1g	0.89% 32.8g	3700g per day for Men 19-50 years

Crackers, Snack, Goya Crackers VS Tortillas, Ready-to-bake Or -fry, Flour, Shelf Stable Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, snack, Goya Crackers or Tortillas, ready-to-bake or -fry, flour, shelf stable?

Lets compare vitamin content per 300 calories of Crackers, snack, Goya Crackers vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• Both Crackers, snack, Goya Crackers and Tortillas, ready-to-bake or -fry, flour, shelf stable have similar amounts of vitamins per 300 kcal

Comparing minerals per 300 calories for Crackers, snack, Goya Crackers vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• 300 calories of Crackers, snack, Goya Crackers have 1.3 times more Magnesium and 1.4 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 14.9 times more Calcium, 2.1 times more Phosphorus and 1.6 times more Sodium than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers and Tortillas, ready-to-bake or -fry, flour, shelf stable contain similar levels of Copper, Iron and Manganese per 300 calories.
• 300 calories of Crackers, snack, Goya Crackers 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, snack, Goya Crackers 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, snack, Goya Crackers have 1.2 times more Fat, 3.5 times more Saturated Fat and 1.2 times more Protein than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 300 kcal of Tortillas, ready-to-bake or -fry, flour, shelf stable contain 14.8 times more Omega 3 and 1.7 times more Omega 6 than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers and Tortillas, ready-to-bake or -fry, flour, shelf stable offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Crackers, snack, Goya Crackers provide inadequate amounts of Omega 3