Comparing Nutrients in 7 ounces Tortillas, ready-to-bake or -fry, whole wheat VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, whole wheat	13%	28%	59%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, whole wheat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	21.2% 615kcal	31.7% 919kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	36.5% 35.4g	97g per day for Men 19-50 years
Saturated Fat	30.3% 9.7g	27% 8.62g	32g per day for Men 19-50 years
Omega 3	4.1% 0.065g	111% 1.77g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	82% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	104% 136g	130g per day for Men 19-50 years
Sugars	6.68% 4.84g	28.5% 20.7g	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	0.49% 0.36g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 19.2g	g per day for Men 19-50 years
Fiber	51% 19.4g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	34.6% 19.4g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, whole wheat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.3% 9.64mg	55.2% 8.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.6% 0.62mg	27.5% 0.36mg	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	68.5% 274μg	28.8% 115μg	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	12% 1.8mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.44% 8.93μg	23.5% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, whole wheat	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	48.4% 484mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	43.4% 0.39mg	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	65.2% 5.2mg	91% 7.24mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	NA	79% 1.8mg	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	98% 687mg	101% 706mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	12% 415mg	3400mg per day for Men 19-50 years
Selenium	134% 73.4μg	31.4% 17.3μg	55μg per day for Men 19-50 years
Sodium	81.6% 1224mg	99% 1484mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	1.6% 60g	0.15% 5.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortillas, ready-to-bake or -fry, whole wheat VS Crackers, standard snack-type, with whole wheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Tortillas, ready-to-bake or -fry, whole wheat versus 7 oz of Crackers, standard snack-type, with whole wheat 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, whole wheat vs Crackers, standard snack-type, with whole wheat:

• 7 ounces of Tortillas, ready-to-bake or -fry, whole wheat have 2.6 times more Vitamin B1, 1.7 times more Vitamin B6 and 2.4 times more Vitamin B9 than Crackers, standard snack-type, with whole wheat.
• While 7 oz of Crackers, standard snack-type, with whole wheat contain 3.2 times more Vitamin E and 3.2 times more Vitamin K than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Crackers, standard snack-type, with whole wheat provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• Both Tortillas, ready-to-bake or -fry, whole wheat as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tortillas, ready-to-bake or -fry, whole wheat vs Crackers, standard snack-type, with whole wheat:

• 7 ounces of Tortillas, ready-to-bake or -fry, whole wheat have 1.5 times more Calcium, 1.4 times more Copper, 1.8 times more Magnesium, 1.3 times more Potassium, 4.3 times more Selenium and 1.7 times more Zinc than Crackers, standard snack-type, with whole wheat.
• While 7 oz of Crackers, standard snack-type, with whole wheat contain 1.4 times more Iron than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Crackers, standard snack-type, with whole wheat contain similar levels of Phosphorus and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tortillas, ready-to-bake or -fry, whole wheat have 2 times more Fiber and 1.3 times more Protein than Crackers, standard snack-type, with whole wheat.
• While 7 oz of Crackers, standard snack-type, with whole wheat contain 1.5 times more Energy, 1.8 times more Fat, 27 times more Omega 3, 7.3 times more Omega 6, 1.5 times more Carbohydrate and 4.3 times more Sugars than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Crackers, standard snack-type, with whole wheat offer comparable quantities of Saturated Fat per seven ounces.