Comparing Nutrients in 7 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	28.5% 826kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	35.7% 34.6g	97g per day for Men 19-50 years
Saturated Fat	6.6% 2.1g	19% 6.04g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	150% 2.4g	1.6g per day for Men 19-50 years
Omega 6	37% 6.28g	95% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	78.3% 102g	130g per day for Men 19-50 years
Sugars	3.34% 2.42g	49.5% 36g	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	0.68% 0.5g	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	% 0.64g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 34.3g	g per day for Men 19-50 years
Fiber	57% 21.6g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	40% 22.5g	25% 14g	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	30.6% 0.37mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	58.3% 9.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.8% 1.8mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	7.63% 0.099mg	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	15% 59.5μg	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	14.3% 2.14mg	18.8% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.7% 25μg	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	7.74% 77.4mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	6.6% 0.06mg	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	88.3% 7.06mg	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	197% 4.53mg	22.4% 0.52mg	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	103% 722mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	21.8% 740mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	48.7% 26.8μg	55μg per day for Men 19-50 years
Sodium	99% 1478mg	51.6% 774mg	1500mg per day for Men 19-50 years
Zinc	54% 5.93mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.14% 5.14g	1.2% 44.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat, reduced fat VS Pan De Torta Salvadoran Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, whole-wheat, reduced fat versus 7 oz of Pan De Torta Salvadoran Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, whole-wheat, reduced fat vs Pan De Torta Salvadoran Bread:

• 7 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 7 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 seven ounces.
• 7 ounces of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2

Comparing minerals per 7 ounces for Crackers, whole-wheat, reduced fat vs Pan De Torta Salvadoran Bread:

• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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 seven ounces.