Comparing Nutrients in 100 calories Crackers, wheat, reduced fatVS Pan De Torta Salvadoran Bread

Weight per 100 calories

Crackers, wheat, reduced fat

22.5g

Pan De Torta Salvadoran Bread

25.6g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Crackers, wheat, reduced fat or Pan De Torta Salvadoran Bread?

Macros Ratio

Protein Fat Carbs

Crackers, wheat, reduced fat

27%

65%

Pan De Torta Salvadoran Bread

40%

53%

100 kcal ▼

Macro Nutrients

Crackers, wheat, reduced fatvs Pan De Torta Salvadoran Bread

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.1%3g

Fat

4.6%4.47g

3 gvs4.47 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.5%0.48g

Saturated Fat

2.44%0.78g

0.48 gvs0.78 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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12.2%0.2g

Omega 3

19.4%0.31g

0.2 gvs0.31 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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8.2%1.4g

Omega 6

12.3%2.1g

1.4 gvs2.1 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0 mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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12.4%16g

Carbohydrate

10%13g

16 gvs13 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.66%3.4g

Sugars

6.4%4.64g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.4 gvs4.64 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.27%0.2g

Fructose

0.088%0.064g

≤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]

0.2 gvs0.064 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.35g

Glucose

%0.069g

0.35 gvs0.069 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.1g

Sucrose

%4.44g

2.1 gvs4.44 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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2%0.77g

Fiber

1.15%0.44g

0.77 gvs0.44 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.76%2.1g

Protein

3.23%1.8g

2.1 gvs1.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Crackers, wheat, reduced fatvs Pan De Torta Salvadoran Bread

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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11.7%0.14mg

Vitamin B1

1.5%0.018mg

Thiamine

0.14 mgvs0.018 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.68%0.061mg

Vitamin B2

3.55%0.046mg

Riboflavin

0.061 mgvs0.046 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.2%1.15mg

Vitamin B3

7.53%1.2mg

Niacin, nicotinic acid, niacinamide

1.15 mgvs1.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.3%0.11mg

Vitamin B5

2.82%0.14mg

Pantothenic acid

0.11 mgvs0.14 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.6%0.034mg

Vitamin B6

0.99%0.013mg

Pyridoxine

0.034 mgvs0.013 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.15%28.6μg

Vitamin B9

Folates and Folic Acid

28.6 μgvsNA μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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1.3%0.032μg

Vitamin B12

Cobalamin

0.032 μgvsNA μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

Ascorbic acid

0 mgvsNA mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.77%0.27mg

Vitamin E

2.43%0.36mg

Tocopherols and Tocotrienols

0.27 mgvs0.36 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.64%5.56μg

Vitamin K

Phytomenadione or phylloquinone

5.56 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Crackers, wheat, reduced fatvs Pan De Torta Salvadoran Bread

1.8%18mg

Calcium

1.18%11.8mg

18 mgvs11.8 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.6%0.05mg

Copper

0.85%0.008mg

0.05 mgvs0.008 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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14%1.13mg

Iron

7.05%0.56mg

1.13 mgvs0.56 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.52%10.6mg

Magnesium

1.16%4.87mg

10.6 mgvs4.87 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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21%0.48mg

Manganese

2.9%0.067mg

0.48 mgvs0.067 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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8.3%58mg

Phosphorus

11%77mg

58 mgvs77 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.4%47.3mg

Potassium

1.6%54mg

47.3 mgvs54 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.26%2.34μg

Selenium

6.3%3.46μg

2.34 μgvs3.46 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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11.7%175mg

Sodium

6.67%100mg

175 mgvs100 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.56%0.39mg

Zinc

1.45%0.16mg

0.39 mgvs0.16 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.017%0.61g

Water

0.16%5.74g

0.61 gvs5.74 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Crackers, wheat, reduced fat have 7.8 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.6 times more Vitamin B6 than Pan De Torta Salvadoran Pound Cake Type Bread.
While Pan De Torta Salvadoran Pound Cake Type Bread contains 1.4 times more Vitamin E than Crackers, wheat, reduced fat.
Both Crackers, wheat, reduced fat and Pan De Torta Salvadoran Pound Cake Type Bread have similar amounts of Vitamin B3 and Vitamin B5 per 100 kcal.

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

Crackers, wheat, reduced fat have 1.5 times more Calcium, 6.5 times more Copper, 2 times more Iron, 2.2 times more Magnesium, 7.2 times more Manganese, 1.7 times more Sodium and 2.5 times more Zinc than Pan De Torta Salvadoran Pound Cake Type Bread.
While Pan De Torta Salvadoran Pound Cake Type Bread contains 1.3 times more Phosphorus and 1.5 times more Selenium than Crackers, wheat, reduced fat.
Both Crackers, wheat, reduced fat and Pan De Torta Salvadoran Pound Cake Type Bread have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Crackers, wheat, reduced fat have 1.2 times more Carbohydrate and 1.8 times more Fiber than Pan De Torta Salvadoran Pound Cake Type Bread.
While Pan De Torta Salvadoran Pound Cake Type Bread contains 1.5 times more Fat, 1.6 times more Saturated Fat, 1.6 times more Omega 3, 1.5 times more Omega 6 and 1.4 times more Sugars than Crackers, wheat, reduced fat.
Both Crackers, wheat, reduced fat and Pan De Torta Salvadoran Pound Cake Type Bread have similar amounts of Energy and Protein per 100 kcal.
Both Crackers, wheat, reduced fat as well as Pan De Torta Salvadoran Pound Cake Type Bread have insufficient amounts of Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Crackers, wheat, reduced fatVS Tostada shells, cornPan De Torta Salvadoran BreadVS Tostada shells, cornCrackers, wheat, reduced fatVS Keikitos (muffins), Latino bakery itemPan De Torta Salvadoran BreadVS Keikitos (muffins), Latino bakery item

Compare Foods

Comparing Nutrients in 100 calories Crackers, wheat, reduced fatVS Pan De Torta Salvadoran Bread

Weight per 100 calories

Which food has more nutrients per 100 calories - Crackers, wheat, reduced fat or Pan De Torta Salvadoran Bread?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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