Comparing Nutrients in 100 grams 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	7.66% 222kcal	13.6% 393kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	3.8% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	63.3% 82.3g	130g per day for Men 19-50 years
Sugars	NA	0.52% 0.38g	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	13.7% 5.2g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	10% 5.7g	18.8% 10.5g	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	9.33% 0.11mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.36% 1.5mg	35.7% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	6.54% 0.085mg	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	28.5% 114μg	31% 124μg	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	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.1% 4.9μg	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	17.5% 175mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	16% 0.15mg	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	17.5% 1.4mg	97% 7.7mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	17.5% 0.4mg	27.7% 0.64mg	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	45% 314mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	4.53% 154mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	NA	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	56.6% 849mg	1500mg per day for Men 19-50 years
Zinc	8.55% 0.94mg	8.55% 0.94mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.092% 3.4g	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 100 g

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

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

• 100 grams 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 100 g 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 100 grams.
• 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 100 grams.

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

• 100 grams 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 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g 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 100 grams.