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

Weight per 300 calories

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

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

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Tart, Breakfast, Low Fat VS Crackers, Saltines, Fat-free, Low-sodium Nutrients Per 300 Kcal

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

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

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

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

• 300 calories of Tart, breakfast, low fat have 1.8 times more Magnesium than Crackers, saltines, fat-free, low-sodium.
• While 300 kcal of Crackers, saltines, fat-free, low-sodium contain 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.
• Both Tart, breakfast, low fat and Crackers, saltines, fat-free, low-sodium contain similar levels of Phosphorus per 300 calories.
• 300 calories of Tart, breakfast, low fat lack sufficient amounts of Zinc
• 300 calories of Crackers, saltines, fat-free, low-sodium lack sufficient amounts of Magnesium
• Both Tart, breakfast, low fat as well as Crackers, saltines, fat-free, low-sodium lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Crackers, saltines, fat-free, low-sodium contain 2.5 times more Protein than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat and Crackers, saltines, fat-free, low-sodium offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Tart, breakfast, low fat provide inadequate amounts of Protein
• Both Tart, breakfast, low fat as well as Crackers, saltines, fat-free, low-sodium provide inadequate amounts of Omega 3, Omega 6 and Fiber in 300 calories.