Comparing Nutrients in 300 calories Tortillas, ready-to-bake or -fry, flour, without added calcium VS Crackers, saltines, fat-free, low-sodium

Weight per 300 calories

• Tortillas, ready-to-bake or -fry, flour, without added calcium: 92g
• 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 - Tortillas, ready-to-bake or -fry, flour, without added calcium or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.76% 6.55g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	5.03% 1.6g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	5.48% 0.93g	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	39.5% 51.3g	48.3% 63g	130g per day for Men 19-50 years
Sugars	NA	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	8% 3.05g	5.42% 2.06g	38g per day for Men 19-50 years
Protein	14.3% 8.03g	14.3% 8g	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	41% 0.49mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	27.3% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.55% 0.046mg	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	28.4% 114μg	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	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	0.61% 0.092mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.1% 3.74μg	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	3.6% 36mg	1.68% 16.8mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	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	38% 3.05mg	73.7% 5.9mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	4.73% 20mg	420mg per day for Men 19-50 years
Manganese	18.5% 0.43mg	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	16.4% 114mg	12.3% 86.3mg	700mg per day for Men 19-50 years
Potassium	3.56% 121mg	2.6% 87.8mg	3400mg per day for Men 19-50 years
Selenium	39.3% 21.6μg	29.7% 16.3μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	43.2% 648mg	1500mg per day for Men 19-50 years
Zinc	5.96% 0.66mg	6.52% 0.72mg	11mg per day for Men 19-50 years
Water	0.67% 24.7g	0.07% 2.6g	3700g per day for Men 19-50 years

Tortillas, Ready-to-bake Or -fry, Flour, Without Added Calcium VS Crackers, Saltines, Fat-free, Low-sodium Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tortillas, ready-to-bake or -fry, flour, without added calcium or Crackers, saltines, fat-free, low-sodium?

Lets compare vitamin content per 300 calories of Tortillas, ready-to-bake or -fry, flour, without added calcium vs Crackers, saltines, fat-free, low-sodium:

• 300 calories of Tortillas, ready-to-bake or -fry, flour, without added calcium have 1.2 times more Vitamin B1 and 1.8 times more Vitamin B5 than Crackers, saltines, fat-free, low-sodium.
• While 300 kcal of Crackers, saltines, fat-free, low-sodium contain 1.7 times more Vitamin B2 and 1.3 times more Vitamin B3 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 B9 per 300 calories.
• 300 calories of Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin B5
• 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 B6, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Tortillas, ready-to-bake or -fry, flour, without added calcium vs Crackers, saltines, fat-free, low-sodium:

• 300 calories of Tortillas, ready-to-bake or -fry, flour, without added calcium have 2.2 times more Copper, 1.3 times more Phosphorus and 1.3 times more Selenium than Crackers, saltines, fat-free, low-sodium.
• While 300 kcal of Crackers, saltines, fat-free, low-sodium contain 1.9 times more Iron and 1.5 times more Sodium 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 Manganese per 300 calories.
• 300 calories of Tortillas, ready-to-bake or -fry, flour, without added calcium lack sufficient amounts of Zinc
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium as well as Crackers, saltines, fat-free, low-sodium lack sufficient amounts of Calcium, Magnesium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tortillas, ready-to-bake or -fry, flour, without added calcium have 5.4 times more Fat and 1.5 times more Fiber than Crackers, saltines, fat-free, low-sodium.
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium and Crackers, saltines, fat-free, low-sodium offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Crackers, saltines, fat-free, low-sodium provide inadequate amounts of Fiber
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium as well as Crackers, saltines, fat-free, low-sodium provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.