Comparing Nutrients in 100 grams Crackers, saltines, fat-free, low-sodium VS Tortillas, ready-to-bake or -fry, flour, without added calcium

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Tortillas, ready-to-bake or -fry, flour, without added calcium	11%	20%	69%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Energy	13.6% 393kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	5.45% 1.75g	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	3.38% 0.054g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	5.94% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.3% 82.3g	42.8% 55.6g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	NA	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	7.1% 2.7g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	15.5% 8.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	44.3% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	22.5% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.7% 5.7mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	3.85% 0.05mg	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	31% 124μg	30.8% 123μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.8% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.1% 4.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	29.7% 0.27mg	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	97% 7.7mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	20% 0.46mg	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	16% 113mg	17.7% 124mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	3.85% 131mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	42.5% 23.4μg	55μg per day for Men 19-50 years
Sodium	56.6% 849mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	8.55% 0.94mg	6.45% 0.71mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.72% 27g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, fat-free, low-sodium VS Tortillas, ready-to-bake or -fry, flour, without added calcium per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, saltines, fat-free, low-sodium versus 100 g of Tortillas, ready-to-bake or -fry, flour, without added calcium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Crackers, saltines, fat-free, low-sodium vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• 100 grams of Crackers, saltines, fat-free, low-sodium have 2 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.7 times more Vitamin B6 than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 100 g of Tortillas, ready-to-bake or -fry, flour, without added calcium contain 1.5 times more Vitamin B5 than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Tortillas, ready-to-bake or -fry, flour, without added calcium provide similar amounts of Vitamin B1 and Vitamin B9 per 100 grams.
• Both Crackers, saltines, fat-free, low-sodium as well as Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Crackers, saltines, fat-free, low-sodium vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• 100 grams of Crackers, saltines, fat-free, low-sodium have 2.3 times more Iron, 1.4 times more Manganese, 1.8 times more Sodium and 1.3 times more Zinc than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 100 g of Tortillas, ready-to-bake or -fry, flour, without added calcium contain 1.8 times more Calcium and 1.8 times more Copper than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Tortillas, ready-to-bake or -fry, flour, without added calcium contain similar levels of Magnesium, Phosphorus, Potassium and Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, saltines, fat-free, low-sodium have 1.2 times more Energy, 1.5 times more Carbohydrate and 1.2 times more Protein than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 100 g of Tortillas, ready-to-bake or -fry, flour, without added calcium contain 4.4 times more Fat, 7.2 times more Saturated Fat, 1.4 times more Omega 3 and 1.6 times more Omega 6 than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Tortillas, ready-to-bake or -fry, flour, without added calcium offer comparable quantities of Fiber per 100 grams.