Comparing Nutrients in 300 calories Crackers, wheat, reduced fatVS Pan De Torta Salvadoran Bread

Weight per 300 calories

Crackers, wheat, reduced fat

67.6g

Pan De Torta Salvadoran Bread

77g

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

Which food has more nutrients per 300 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%

300 kcal ▼

Macro Nutrients

Crackers, wheat, reduced fatvs Pan De Torta Salvadoran Bread

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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9.3%9.03g

Fat

14%13.4g

9.03 gvs13.4 g

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

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4.46%1.43g

Saturated Fat

7.3%2.34g

1.43 gvs2.34 g

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

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36.6%0.59g

Omega 3

58.3%0.93g

0.59 gvs0.93 g

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

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24.6%4.18g

Omega 6

37%6.28g

4.18 gvs6.28 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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37%48.3g

Carbohydrate

30.3%39.5g

48.3 gvs39.5 g

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

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14%10g

Sugars

19.2%14g

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

10 gvs14 g

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

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0.82%0.59g

Fructose

0.27%0.19g

≤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]

0.59 gvs0.19 g

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

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%1.05g

Glucose

%0.21g

1.05 gvs0.21 g

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

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%6.24g

Sucrose

%13.3g

6.24 gvs13.3 g

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

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6.05%2.3g

Fiber

3.44%1.3g

2.3 gvs1.3 g

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

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11.3%6.3g

Protein

9.7%5.43g

6.3 gvs5.43 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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35%0.42mg

Vitamin B1

4.5%0.054mg

Thiamine

0.42 mgvs0.054 mg

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

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14%0.18mg

Vitamin B2

10.7%0.14mg

Riboflavin

0.18 mgvs0.14 mg

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

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21.6%3.46mg

Vitamin B3

22.6%3.6mg

Niacin, nicotinic acid, niacinamide

3.46 mgvs3.6 mg

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

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6.9%0.34mg

Vitamin B5

8.46%0.42mg

Pantothenic acid

0.34 mgvs0.42 mg

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

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7.8%0.1mg

Vitamin B6

2.96%0.038mg

Pyridoxine

0.1 mgvs0.038 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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21.5%86μg

Vitamin B9

Folates and Folic Acid

86 μgvsNA μg

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

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3.94%0.095μg

Vitamin B12

Cobalamin

0.095 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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5.3%0.8mg

Vitamin E

7.3%1.1mg

Tocopherols and Tocotrienols

0.8 mgvs1.1 mg

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

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14%16.7μg

Vitamin K

Phytomenadione or phylloquinone

16.7 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

5.4%54mg

Calcium

3.54%35.4mg

54 mgvs35.4 mg

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

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16.7%0.15mg

Copper

2.56%0.023mg

0.15 mgvs0.023 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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42.4%3.4mg

Iron

21%1.7mg

3.4 mgvs1.7 mg

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

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7.56%31.8mg

Magnesium

3.48%14.6mg

31.8 mgvs14.6 mg

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

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62.5%1.44mg

Manganese

8.7%0.2mg

1.44 mgvs0.2 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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25%174mg

Phosphorus

33%231mg

174 mgvs231 mg

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

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4.17%142mg

Potassium

4.75%162mg

142 mgvs162 mg

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

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12.8%7.03μg

Selenium

19%10.4μg

7.03 μgvs10.4 μg

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

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35%524mg

Sodium

20%300mg

524 mgvs300 mg

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

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10.7%1.18mg

Zinc

4.34%0.48mg

1.18 mgvs0.48 mg

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

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0.05%1.84g

Water

0.47%17.2g

1.84 gvs17.2 g

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

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Lets compare vitamin content per 300 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 300 kcal.

Comparing minerals per 300 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 300 kcal.

Comparison of macro-nutrients per 300 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 300 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 300 kcal.

Compare more foods per 300 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 300 calories Crackers, wheat, reduced fatVS Pan De Torta Salvadoran Bread

Weight per 300 calories

Which food has more nutrients per 300 calories - Crackers, wheat, reduced fat or Pan De Torta Salvadoran Bread?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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