Comparing Nutrients in 5 ounces Crackers, cream, La Moderna Rikis Cream Crackers VS Tortillas, ready-to-bake or -fry, flour, shelf stable

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%

Macro Nutrients

	Crackers, cream, La Moderna Rikis Cream Crackers	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Energy	22.7% 658kcal	14.5% 421kcal	2900kcal per day for Men 19-50 years
Fat	28.5% 27.6g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.73g	5.43% 1.74g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	34.3% 0.55g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	14.7% 2.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	53.7% 70g	130g per day for Men 19-50 years
Sugars	20.4% 14.8g	5.2% 3.77g	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	2.15% 1.56g	0.059% 0.043g	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	% 1.35g	% 0.13g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 0.68g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	18% 10g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, La Moderna Rikis Cream Crackers	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.02% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	3.05% 0.04mg	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	NA	42% 167μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	47.2% 1.13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	8.13% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, La Moderna Rikis Cream Crackers	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Calcium	104% 1040mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	17.8% 0.16mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.71% 28.3μg	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	118% 9.4mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	32% 0.73mg	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	20.2% 142mg	43% 302mg	700mg per day for Men 19-50 years
Potassium	4.88% 166mg	5.54% 189mg	3400mg per day for Men 19-50 years
Selenium	NA	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	71% 1066mg	70% 1052mg	1500mg per day for Men 19-50 years
Zinc	53% 5.83mg	7.35% 0.81mg	11mg per day for Men 19-50 years
Water	0.17% 6.35g	1.24% 46g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, cream, La Moderna Rikis Cream Crackers VS Tortillas, ready-to-bake or -fry, flour, shelf stable per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, cream, La Moderna Rikis Cream Crackers versus 5 oz of Tortillas, ready-to-bake or -fry, flour, shelf stable to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, cream, La Moderna Rikis Cream Crackers vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• 5 ounces of Crackers, cream, La Moderna Rikis Cream Crackers have more Vitamin B12 than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• 5 ounces of Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin B12

Comparing minerals per 5 ounces for Crackers, cream, La Moderna Rikis Cream Crackers vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• 5 ounces of Crackers, cream, La Moderna Rikis Cream Crackers have 4.5 times more Calcium, 2 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese and 7.2 times more Zinc than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 5 oz of Tortillas, ready-to-bake or -fry, flour, shelf stable contain 2.1 times more Phosphorus than Crackers, cream, La Moderna Rikis Cream Crackers.
• Both Crackers, cream, La Moderna Rikis Cream Crackers and Tortillas, ready-to-bake or -fry, flour, shelf stable contain similar levels of Copper, Potassium and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, cream, La Moderna Rikis Cream Crackers have 1.6 times more Energy, 2.6 times more Fat, 2.2 times more Saturated Fat, 1.3 times more Carbohydrate and 3.9 times more Sugars than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 5 oz of Tortillas, ready-to-bake or -fry, flour, shelf stable contain 19.4 times more Omega 3 and 2.9 times more Omega 6 than Crackers, cream, La Moderna Rikis Cream Crackers.
• Both Crackers, cream, La Moderna Rikis Cream Crackers and Tortillas, ready-to-bake or -fry, flour, shelf stable offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Crackers, cream, La Moderna Rikis Cream Crackers provide inadequate amounts of Omega 3