Comparing Nutrients in 500 calories Tortillas, ready-to-bake or -fry, flour, shelf stable VS Crackers, saltines, whole wheat (includes multi-grain)

Weight per 500 calories

• Tortillas, ready-to-bake or -fry, flour, shelf stable: 168g
• Crackers, saltines, whole wheat (includes multi-grain): 126g

Crackers, saltines, whole wheat (includes multi-grain) have 1.3 times more energy per unit of mass than Tortillas, ready-to-bake or -fry, flour, shelf stable, which is high in comparison to other foods. Tortillas, ready-to-bake or -fry, flour, shelf stable having high energy density.

Discover which food has more nutrients per 500 calories - Tortillas, ready-to-bake or -fry, flour, shelf stable or Crackers, saltines, whole wheat (includes multi-grain)?

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.8g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	6.44% 2.06g	0% 0g	32g per day for Men 19-50 years
Omega 3	40.7% 0.65g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.97g	47.6% 8.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83g	66% 85.7g	130g per day for Men 19-50 years
Sugars	6.18% 4.48g	0% 0g	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	0.07% 0.051g	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	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 0.81g	NA	g per day for Men 19-50 years
Fiber	10.6% 4.04g	22% 8.4g	38g per day for Men 19-50 years
Protein	24% 13.5g	16% 8.97g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	48.7% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	34.8% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.63% 0.047mg	20.6% 0.27mg	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	49.7% 199μg	25.8% 103μg	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	9.65% 1.45mg	9.97% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.9% 7.07μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	27.4% 274mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	21.5% 0.19mg	37% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.84% 33.7μg	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	70% 5.6mg	80.7% 6.46mg	8mg per day for Men 19-50 years
Magnesium	8.4% 35.4mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	81.6% 1.88mg	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	51.2% 359mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	6.6% 224mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	59% 32.4μg	55μg per day for Men 19-50 years
Sodium	83.3% 1249mg	102% 1525mg	1500mg per day for Men 19-50 years
Zinc	8.72% 0.96mg	16.7% 1.83mg	11mg per day for Men 19-50 years
Water	1.48% 54.6g	0.33% 12.4g	3700g per day for Men 19-50 years

Tortillas, Ready-to-bake Or -fry, Flour, Shelf Stable VS Crackers, Saltines, Whole Wheat (includes Multi-grain) Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tortillas, ready-to-bake or -fry, flour, shelf stable or Crackers, saltines, whole wheat (includes multi-grain)?

Lets compare vitamin content per 500 calories of Tortillas, ready-to-bake or -fry, flour, shelf stable vs Crackers, saltines, whole wheat (includes multi-grain):

• 500 calories of Tortillas, ready-to-bake or -fry, flour, shelf stable have 1.4 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.9 times more Vitamin B9 than Crackers, saltines, whole wheat (includes multi-grain).
• While 500 kcal of Crackers, saltines, whole wheat (includes multi-grain) contain 1.4 times more Vitamin B2, 1.7 times more Vitamin B5, 5.7 times more Vitamin B6 and 3.3 times more Vitamin K than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• 500 calories of Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin K
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Tortillas, ready-to-bake or -fry, flour, shelf stable vs Crackers, saltines, whole wheat (includes multi-grain):

• 500 calories of Tortillas, ready-to-bake or -fry, flour, shelf stable have more Calcium and 1.5 times more Phosphorus than Crackers, saltines, whole wheat (includes multi-grain).
• While 500 kcal of Crackers, saltines, whole wheat (includes multi-grain) contain 1.7 times more Copper, 2.5 times more Magnesium, 2.2 times more Manganese and 1.9 times more Zinc than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Crackers, saltines, whole wheat (includes multi-grain) contain similar levels of Iron, Selenium and Sodium per 500 calories.
• 500 calories of Tortillas, ready-to-bake or -fry, flour, shelf stable lack sufficient amounts of Magnesium and Zinc
• 500 calories of Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable as well as Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tortillas, ready-to-bake or -fry, flour, shelf stable have 1.5 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• While 500 kcal of Crackers, saltines, whole wheat (includes multi-grain) contain 1.5 times more Omega 3, 2.7 times more Omega 6 and 2.1 times more Fiber than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Crackers, saltines, whole wheat (includes multi-grain) offer comparable quantities of Energy, Fat and Carbohydrate per 500 calories.