Comparing Nutrients in 7 ounces Crackers, saltines, whole wheat (includes multi-grain) VS Tortillas, ready-to-bake or -fry, flour, shelf stable

Macros Ratio

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

Macro Nutrients

	Crackers, saltines, whole wheat (includes multi-grain)	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Energy	27.2% 790kcal	20.3% 589kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	98% 1.57g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	75% 12.8g	20.6% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	75.2% 98g	130g per day for Men 19-50 years
Sugars	0% 0g	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	NA	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	NA	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 0.95g	g per day for Men 19-50 years
Fiber	35% 13.3g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	25.3% 14g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, whole wheat (includes multi-grain)	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.92mg	80.5% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.3% 0.45mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	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	40.7% 163μg	58.5% 234μg	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	15.7% 2.36mg	11.4% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.3% 36.3μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, whole wheat (includes multi-grain)	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Calcium	0% 0mg	32.3% 323mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	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	128% 10.2mg	82.4% 6.6mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	129% 2.96mg	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	55.6% 389mg	60.4% 423mg	700mg per day for Men 19-50 years
Potassium	13% 439mg	7.76% 264mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	79% 43.5μg	55μg per day for Men 19-50 years
Sodium	161% 2409mg	98% 1472mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.53% 19.5g	1.74% 64.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, whole wheat (includes multi-grain) VS Tortillas, ready-to-bake or -fry, flour, shelf stable per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, saltines, whole wheat (includes multi-grain) 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, saltines, whole wheat (includes multi-grain) vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• 7 ounces of Crackers, saltines, whole wheat (includes multi-grain) have 1.8 times more Vitamin B2, 2.3 times more Vitamin B5, 7.6 times more Vitamin B6, 1.4 times more Vitamin E and 4.4 times more Vitamin K than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 7 oz of Tortillas, ready-to-bake or -fry, flour, shelf stable contain 1.4 times more Vitamin B9 than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and Tortillas, ready-to-bake or -fry, flour, shelf stable provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Crackers, saltines, whole wheat (includes multi-grain) vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• 7 ounces of Crackers, saltines, whole wheat (includes multi-grain) have 2.3 times more Copper, 1.5 times more Iron, 3.3 times more Magnesium, 2.9 times more Manganese, 1.7 times more Potassium, 1.6 times more Sodium and 2.6 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 more Calcium than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and Tortillas, ready-to-bake or -fry, flour, shelf stable contain similar levels of Phosphorus and Selenium per seven ounces.
• 7 ounces of Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, saltines, whole wheat (includes multi-grain) have 1.3 times more Energy, 1.4 times more Fat, 2 times more Omega 3, 3.6 times more Omega 6, 1.4 times more Carbohydrate and 2.8 times more Fiber than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 7 oz of Tortillas, ready-to-bake or -fry, flour, shelf stable contain more Saturated Fat and more Sugars than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and Tortillas, ready-to-bake or -fry, flour, shelf stable offer comparable quantities of Protein per seven ounces.