Comparing Nutrients in 7 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	31.8% 921kcal	20.3% 589kcal	2900kcal per day for Men 19-50 years
Fat	40% 38.7g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.23g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	7.14% 1.2g	20.6% 3.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	75.2% 98g	130g per day for Men 19-50 years
Sugars	28.5% 20.7g	7.3% 5.28g	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	3% 2.2g	0.082% 0.06g	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	% 1.9g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 16g	% 0.95g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	28.4% 16g	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	80.5% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	4.27% 0.056mg	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	58.5% 234μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	66% 1.6μg	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	11.4% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.95% 8.33μg	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	146% 1457mg	32.3% 323mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	25.4% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.99% 39.7μg	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	165% 13mg	82.4% 6.6mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	44.5% 1.02mg	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	28.3% 198mg	60.4% 423mg	700mg per day for Men 19-50 years
Potassium	6.83% 232mg	7.76% 264mg	3400mg per day for Men 19-50 years
Selenium	NA	79% 43.5μg	55μg per day for Men 19-50 years
Sodium	99% 1492mg	98% 1472mg	1500mg per day for Men 19-50 years
Zinc	74% 8.16mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.24% 8.9g	1.74% 64.4g	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 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, cream, La Moderna Rikis Cream Crackers versus 7 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 7 ounces of Crackers, cream, La Moderna Rikis Cream Crackers vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

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

Comparing minerals per 7 ounces for Crackers, cream, La Moderna Rikis Cream Crackers vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• 7 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 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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 seven ounces.
• 7 ounces of Crackers, cream, La Moderna Rikis Cream Crackers provide inadequate amounts of Omega 3