Comparing Nutrients in 7 ounces Crackers, snack, Goya Crackers VS Tortillas, ready-to-bake or -fry, flour, shelf stable

Macros Ratio

	Protein	Fat	Carbs
Crackers, snack, Goya Crackers	13%	28%	59%
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%

Macro Nutrients

	Crackers, snack, Goya Crackers	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Energy	29.6% 859kcal	20.3% 589kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.5g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	39.2% 12.5g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	17.4% 2.96g	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	98% 128g	75.2% 98g	130g per day for Men 19-50 years
Sugars	6.43% 4.66g	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	1.3% 0.93g	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	% 0g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.95g	g per day for Men 19-50 years
Fiber	20% 7.54g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	50.5% 28.3g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Crackers, snack, Goya 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	NA	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, snack, Goya Crackers	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	32.3% 323mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	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	140% 11.2mg	82.4% 6.6mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	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	41% 288mg	60.4% 423mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	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	88% 1320mg	98% 1472mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	1.74% 64.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, snack, Goya 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, snack, Goya 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, snack, Goya Crackers vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• Both Crackers, snack, Goya Crackers and Tortillas, ready-to-bake or -fry, flour, shelf stable have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for Crackers, snack, Goya Crackers vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• 7 ounces of Crackers, snack, Goya Crackers have 1.3 times more Copper, 1.7 times more Iron, 1.9 times more Magnesium, 1.2 times more Manganese and 2.1 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 10.2 times more Calcium and 1.5 times more Phosphorus than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers and Tortillas, ready-to-bake or -fry, flour, shelf stable contain similar levels of Potassium and Sodium per seven ounces.
• 7 ounces of Crackers, snack, Goya Crackers lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, snack, Goya Crackers have 1.5 times more Energy, 1.8 times more Fat, 5.2 times more Saturated Fat, 1.3 times more Carbohydrate, 1.6 times more Fiber and 1.8 times more Protein than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 7 oz of Tortillas, ready-to-bake or -fry, flour, shelf stable contain 10.2 times more Omega 3 than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers and Tortillas, ready-to-bake or -fry, flour, shelf stable offer comparable quantities of Omega 6 and Sugars per seven ounces.