Comparing Nutrients in 7 ounces Tortillas, ready-to-bake or -fry, corn, without added salt VS Crackers, saltines, fat-free, low-sodium

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, corn, without added salt	10%	10%	80%
Crackers, saltines, fat-free, low-sodium	11%	4%	85%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, corn, without added salt	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Energy	15% 441kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	7.55% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	126% 163g	130g per day for Men 19-50 years
Sugars	NA	1.04% 0.75g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	14% 5.36g	38g per day for Men 19-50 years
Protein	20% 11.3g	37.2% 21g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, corn, without added salt	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	85.7% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.97mg	71% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.7% 0.38mg	15.5% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	13% 0.17mg	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	56.6% 226μg	61.5% 246μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.1% 9.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, corn, without added salt	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Calcium	34.7% 347mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	32% 0.29mg	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	34.7% 2.78mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	34.7% 0.8mg	55% 1.26mg	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	89% 623mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	NA	77.2% 42.5μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	112% 1685mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	2.37% 87.5g	0.18% 6.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortillas, ready-to-bake or -fry, corn, without added salt VS Crackers, saltines, fat-free, low-sodium per 7 oz

Compare the macro and micronutrient content in 7 oz of Tortillas, ready-to-bake or -fry, corn, without added salt versus 7 oz of Crackers, saltines, fat-free, low-sodium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tortillas, ready-to-bake or -fry, corn, without added salt vs Crackers, saltines, fat-free, low-sodium:

• 7 ounces of Tortillas, ready-to-bake or -fry, corn, without added salt have 2.6 times more Vitamin B6 than Crackers, saltines, fat-free, low-sodium.
• While 7 oz of Crackers, saltines, fat-free, low-sodium contain 4.6 times more Vitamin B1, 8.1 times more Vitamin B2, 3.8 times more Vitamin B3 and 2 times more Vitamin B5 than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt and Crackers, saltines, fat-free, low-sodium provide similar amounts of Vitamin B9 per seven ounces.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Tortillas, ready-to-bake or -fry, corn, without added salt vs Crackers, saltines, fat-free, low-sodium:

• 7 ounces of Tortillas, ready-to-bake or -fry, corn, without added salt have 8 times more Calcium, 2.5 times more Magnesium, 2.8 times more Phosphorus and 1.3 times more Potassium than Crackers, saltines, fat-free, low-sodium.
• While 7 oz of Crackers, saltines, fat-free, low-sodium contain 5.5 times more Iron, 1.6 times more Manganese and 77.2 times more Sodium than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt and Crackers, saltines, fat-free, low-sodium contain similar levels of Copper and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tortillas, ready-to-bake or -fry, corn, without added salt have 1.6 times more Fat, 1.7 times more Omega 6 and 1.9 times more Fiber than Crackers, saltines, fat-free, low-sodium.
• While 7 oz of Crackers, saltines, fat-free, low-sodium contain 1.8 times more Energy, 1.8 times more Carbohydrate and 1.8 times more Protein than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt and Crackers, saltines, fat-free, low-sodium offer comparable quantities of Omega 3 per seven ounces.