Comparing Nutrients in 5 ounces Crackers, whole-wheat, reduced fat VS Pan De Torta Salvadoran Bread

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Pan De Torta Salvadoran Bread	7%	40%	53%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Energy	20.3% 590kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.8g	25.5% 24.7g	97g per day for Men 19-50 years
Saturated Fat	4.73% 1.5g	13.5% 4.3g	32g per day for Men 19-50 years
Omega 3	35.3% 0.56g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	26.4% 4.5g	68% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	82.3% 107g	56% 72.7g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	35.4% 25.7g	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% 0g	0.49% 0.35g	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	% 0.45g	% 0.38g	g per day for Men 19-50 years
Sucrose	% 1.28g	% 24.5g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	28.7% 16g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.3% 7.4mg	41.6% 6.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	5.45% 0.071mg	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	10.6% 42.5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	10.2% 1.53mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.8% 17.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	70.4% 0.63mg	4.72% 0.043mg	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	63% 5.05mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	141% 3.24mg	16% 0.37mg	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	73.7% 516mg	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	15.6% 529mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	34.8% 19μg	55μg per day for Men 19-50 years
Sodium	70.4% 1056mg	37% 553mg	1500mg per day for Men 19-50 years
Zinc	38.5% 4.24mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	0.099% 3.67g	0.86% 31.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat, reduced fat VS Pan De Torta Salvadoran Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, whole-wheat, reduced fat versus 5 oz of Pan De Torta Salvadoran Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, whole-wheat, reduced fat vs Pan De Torta Salvadoran Bread:

• 5 ounces of Crackers, whole-wheat, reduced fat have 2.6 times more Vitamin B1, 1.6 times more Vitamin B5 and 3.9 times more Vitamin B6 than Pan De Torta Salvadoran Bread.
• While 5 oz of Pan De Torta Salvadoran Pound Cake Type Bread contain 8.2 times more Vitamin B2 and 1.3 times more Vitamin E than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Pan De Torta Salvadoran Bread provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2

Comparing minerals per 5 ounces for Crackers, whole-wheat, reduced fat vs Pan De Torta Salvadoran Bread:

• 5 ounces of Crackers, whole-wheat, reduced fat have 14.9 times more Copper, 1.6 times more Iron, 6.3 times more Magnesium, 8.8 times more Manganese, 1.2 times more Phosphorus, 1.8 times more Potassium, 1.9 times more Sodium and 4.8 times more Zinc than Pan De Torta Salvadoran Bread.
• Both Crackers, whole-wheat, reduced fat and Pan De Torta Salvadoran Bread contain similar levels of Calcium and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, whole-wheat, reduced fat have 1.5 times more Carbohydrate, 6.4 times more Fiber and 1.6 times more Protein than Pan De Torta Salvadoran Bread.
• While 5 oz of Pan De Torta Salvadoran Pound Cake Type Bread contain 2.3 times more Fat, 2.9 times more Saturated Fat, 3 times more Omega 3, 2.6 times more Omega 6 and 14.8 times more Sugars than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Pan De Torta Salvadoran Bread offer comparable quantities of Energy per five ounces.