Comparing Nutrients in 500 calories Crackers, saltines, fat-free, low-sodium VS Tortillas, ready-to-bake or -fry, flour, without added calcium

Weight per 500 calories

• Crackers, saltines, fat-free, low-sodium: 127g
• Tortillas, ready-to-bake or -fry, flour, without added calcium: 154g

Crackers, saltines, fat-free, low-sodium have 1.2 times more energy per 100g than Tortillas, ready-to-bake or -fry, flour, without added calcium. It has high energy density when compared to other foods. Tortillas, ready-to-bake or -fry, flour, without added calcium having high energy density.

Discover which food has more nutrients per 500 calories - Crackers, saltines, fat-free, low-sodium or Tortillas, ready-to-bake or -fry, flour, without added calcium?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Tortillas, ready-to-bake or -fry, flour, without added calcium	11%	20%	69%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	3.02% 0.048g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	4.84% 0.82g	9.13% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	0.67% 0.48g	NA	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	9.04% 3.44g	13.4% 5.08g	38g per day for Men 19-50 years
Protein	24% 13.4g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.27mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	5.9% 0.077mg	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	39.4% 158μg	47.3% 189μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1% 0.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.2% 6.23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Calcium	2.8% 28mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	45.6% 0.41mg	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	123% 9.82mg	63.5% 5.08mg	8mg per day for Men 19-50 years
Magnesium	7.88% 33mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	35.2% 0.81mg	31% 0.71mg	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	20.5% 144mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	5.93% 202mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	49% 735mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	9.93% 1.1mg	11mg per day for Men 19-50 years
Water	0.12% 4.33g	1.1% 41.2g	3700g per day for Men 19-50 years

Crackers, Saltines, Fat-free, Low-sodium VS Tortillas, Ready-to-bake Or -fry, Flour, Without Added Calcium Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, saltines, fat-free, low-sodium or Tortillas, ready-to-bake or -fry, flour, without added calcium?

Lets compare vitamin content per 500 calories of Crackers, saltines, fat-free, low-sodium vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• 500 calories of Crackers, saltines, fat-free, low-sodium have 1.7 times more Vitamin B2 and 1.3 times more Vitamin B3 than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 500 kcal of Tortillas, ready-to-bake or -fry, flour, without added calcium contain 1.8 times more Vitamin B5 than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Tortillas, ready-to-bake or -fry, flour, without added calcium provide similar amounts of Vitamin B1 and Vitamin B9 per 500 calories.
• 500 calories of Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin B5
• Both Crackers, saltines, fat-free, low-sodium as well as Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Crackers, saltines, fat-free, low-sodium vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• 500 calories of Crackers, saltines, fat-free, low-sodium have 1.9 times more Iron and 1.5 times more Sodium than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 500 kcal of Tortillas, ready-to-bake or -fry, flour, without added calcium contain 2.2 times more Copper, 1.3 times more Phosphorus and 1.3 times more Selenium than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Tortillas, ready-to-bake or -fry, flour, without added calcium contain similar levels of Manganese per 500 calories.
• 500 calories of Tortillas, ready-to-bake or -fry, flour, without added calcium lack sufficient amounts of Zinc
• Both Crackers, saltines, fat-free, low-sodium as well as Tortillas, ready-to-bake or -fry, flour, without added calcium lack sufficient amounts of Calcium, Magnesium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, saltines, fat-free, low-sodium have 1.2 times more Carbohydrate than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 500 kcal of Tortillas, ready-to-bake or -fry, flour, without added calcium contain 5.4 times more Fat and 1.5 times more Fiber than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Tortillas, ready-to-bake or -fry, flour, without added calcium offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Crackers, saltines, fat-free, low-sodium provide inadequate amounts of Fiber
• Both Crackers, saltines, fat-free, low-sodium as well as Tortillas, ready-to-bake or -fry, flour, without added calcium provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.