Comparing Nutrients in 100 grams 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	14.3% 416kcal	13.4% 390kcal	2900kcal per day for Men 19-50 years
Fat	7.82% 7.6g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	3.33% 1.07g	9.5% 3.04g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	76% 1.2g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.16g	48% 8.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	39.5% 51.3g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	25% 18g	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	0.34% 0.25g	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	% 0.32g	% 0.27g	g per day for Men 19-50 years
Sucrose	% 0.9g	% 17.3g	g per day for Men 19-50 years
Fiber	28.7% 11g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	12.6% 7.06g	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	15.4% 0.19mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	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	7.5% 30μg	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	7.2% 1.08mg	9.47% 1.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.4% 12.5μg	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	3.9% 39mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	49.7% 0.45mg	3.33% 0.03mg	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	44.5% 3.56mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	99% 2.3mg	11.3% 0.26mg	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	52% 364mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	11% 373mg	6.18% 210mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	49.7% 745mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	27% 3mg	5.64% 0.62mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	0.6% 22.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat, reduced fat VS Pan De Torta Salvadoran Bread per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, whole-wheat, reduced fat versus 100 g of Pan De Torta Salvadoran Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Crackers, whole-wheat, reduced fat vs Pan De Torta Salvadoran Bread:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2

Comparing minerals per 100 grams for Crackers, whole-wheat, reduced fat vs Pan De Torta Salvadoran Bread:

• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g 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 100 grams.