Comparing Nutrients in 300 calories Tortillas, ready-to-bake or -fry, whole wheat VS Crackers, standard snack-type, with whole wheat

Weight per 300 calories

• Tortillas, ready-to-bake or -fry, whole wheat: 97g
• Crackers, standard snack-type, with whole wheat: 64.8g

Crackers, standard snack-type, with whole wheat have 1.5 times more energy per unit of mass than Tortillas, ready-to-bake or -fry, whole wheat, which is very high in comparison to other foods. Tortillas, ready-to-bake or -fry, whole wheat having high energy density.

Discover which food has more nutrients per 300 calories - Tortillas, ready-to-bake or -fry, whole wheat or Crackers, standard snack-type, with whole wheat?

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, whole wheat	13%	28%	59%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, whole wheat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.74% 9.45g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	14.8% 4.72g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	5.46% 0.93g	27% 4.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.4g	34% 44.3g	130g per day for Men 19-50 years
Sugars	3.26% 2.36g	9.32% 6.76g	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	0.16% 0.12g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 6.3g	g per day for Men 19-50 years
Fiber	25% 9.5g	8.36% 3.17g	38g per day for Men 19-50 years
Protein	17% 9.45g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, whole wheat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.4% 0.8mg	17.3% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.16% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	8.97% 0.12mg	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	33.4% 134μg	9.4% 37.6μg	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	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	5.8% 0.87mg	12.5% 1.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.63% 4.35μg	7.67% 9.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, whole wheat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	23.6% 236mg	11% 108mg	1000mg per day for Men 19-50 years
Copper	28.6% 0.26mg	14% 0.13mg	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	32% 2.55mg	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.3mg	7.25% 30.5mg	420mg per day for Men 19-50 years
Manganese	NA	26% 0.59mg	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	48% 335mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	4% 135mg	3400mg per day for Men 19-50 years
Selenium	65% 36μg	10.2% 5.64μg	55μg per day for Men 19-50 years
Sodium	40% 597mg	32.3% 485mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	6.54% 0.72mg	11mg per day for Men 19-50 years
Water	0.79% 29g	0.048% 1.77g	3700g per day for Men 19-50 years

Tortillas, Ready-to-bake Or -fry, Whole Wheat VS Crackers, Standard Snack-type, With Whole Wheat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tortillas, ready-to-bake or -fry, whole wheat or Crackers, standard snack-type, with whole wheat?

Lets compare vitamin content per 300 calories of Tortillas, ready-to-bake or -fry, whole wheat vs Crackers, standard snack-type, with whole wheat:

• 300 calories of Tortillas, ready-to-bake or -fry, whole wheat have 3.8 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3, 2.6 times more Vitamin B6 and 3.6 times more Vitamin B9 than Crackers, standard snack-type, with whole wheat.
• While 300 kcal of Crackers, standard snack-type, with whole wheat contain 2.2 times more Vitamin E and 2.1 times more Vitamin K than Tortillas, ready-to-bake or -fry, whole wheat.
• 300 calories of Tortillas, ready-to-bake or -fry, whole wheat have insufficient amounts of Vitamin E and Vitamin K
• Both Tortillas, ready-to-bake or -fry, whole wheat as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tortillas, ready-to-bake or -fry, whole wheat vs Crackers, standard snack-type, with whole wheat:

• 300 calories of Tortillas, ready-to-bake or -fry, whole wheat have 2.2 times more Calcium, 2 times more Copper, 2.7 times more Magnesium, 1.5 times more Phosphorus, 1.9 times more Potassium, 6.4 times more Selenium, 1.2 times more Sodium and 2.6 times more Zinc than Crackers, standard snack-type, with whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Crackers, standard snack-type, with whole wheat contain similar levels of Iron per 300 calories.
• 300 calories of Crackers, standard snack-type, with whole wheat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tortillas, ready-to-bake or -fry, whole wheat have 1.7 times more Saturated Fat, 3 times more Fiber and 2 times more Protein than Crackers, standard snack-type, with whole wheat.
• While 300 kcal of Crackers, standard snack-type, with whole wheat contain 18.1 times more Omega 3, 4.9 times more Omega 6 and 2.9 times more Sugars than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Crackers, standard snack-type, with whole wheat offer comparable quantities of Energy, Fat and Carbohydrate per 300 calories.
• 300 calories of Tortillas, ready-to-bake or -fry, whole wheat provide inadequate amounts of Omega 3 and Omega 6