Comparing Nutrients in 100 grams 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	10.7% 310kcal	16% 463kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.76g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	15.2% 4.88g	13.6% 4.35g	32g per day for Men 19-50 years
Omega 3	2.06% 0.033g	55.8% 0.89g	1.6g per day for Men 19-50 years
Omega 6	5.64% 0.96g	41.4% 7.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.3% 46g	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	3.37% 2.44g	14.4% 10.4g	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	0.25% 0.18g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 9.7g	g per day for Men 19-50 years
Fiber	25.8% 9.8g	13% 4.9g	38g per day for Men 19-50 years
Protein	17.4% 9.76g	13% 7.3g	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	68.6% 0.82mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.2% 0.29mg	18.7% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.86mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.5% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	14% 0.18mg	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	34.5% 138μg	14.5% 58μg	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	6% 0.9mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.75% 4.5μg	12% 14μg	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	24.4% 244mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	22% 0.2mg	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	33% 2.63mg	45.6% 3.65mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	NA	40% 0.92mg	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	49.4% 346mg	51% 356mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	6.15% 209mg	3400mg per day for Men 19-50 years
Selenium	67.3% 37μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	41% 617mg	50% 748mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.074% 2.73g	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 100 g

Compare the macro and micronutrient content in 100 g of Tortillas, ready-to-bake or -fry, whole wheat versus 100 g of Crackers, standard snack-type, with whole wheat 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, whole wheat vs Crackers, standard snack-type, with whole wheat:

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

Comparing minerals per 100 grams for Tortillas, ready-to-bake or -fry, whole wheat vs Crackers, standard snack-type, with whole wheat:

• 100 grams 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 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g 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 100 grams.