Comparing Nutrients in 500 calories Tart, breakfast, low fatVS Crackers, saltines, fat-free, low-sodium

Weight per 500 calories

Tart, breakfast, low fat

134g

Crackers, saltines, fat-free, low-sodium

127g

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

Which food has more nutrients per 500 calories - Tart, breakfast, low fat or Crackers, saltines, fat-free, low-sodium?

Macros Ratio

Protein Fat Carbs

Tart, breakfast, low fat

14%

82%

Crackers, saltines, fat-free, low-sodium

11%

85%

500 kcal ▼

Macro Nutrients

Tart, breakfast, low fatvs Crackers, saltines, fat-free, low-sodium

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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8.3%8.05g

Fat

2.1%2.04g

8.05 gvs2.04 g

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

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5.85%1.87g

Saturated Fat

0.97%0.31g

1.87 gvs0.31 g

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

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1.93%0.031g

Omega 3

3.02%0.048g

0.031 gvs0.048 g

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

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6.77%1.15g

Omega 6

4.84%0.82g

1.15 gvs0.82 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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79.4%103g

Carbohydrate

80.5%105g

103 gvs105 g

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

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9.03%6.55g

Sugars

0.67%0.48g

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

6.55 gvs0.48 g

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

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Fructose

≤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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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5.3%2g

Fiber

9.04%3.44g

2 gvs3.44 g

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

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9.58%5.36g

Protein

24%13.4g

5.36 gvs13.4 g

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

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Vitamins

Tart, breakfast, low fatvs Crackers, saltines, fat-free, low-sodium

42.6%383μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

383 μgvs0 μg

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

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32%0.38mg

Vitamin B1

55%0.66mg

Thiamine

0.38 mgvs0.66 mg

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

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56.8%0.74mg

Vitamin B2

57.7%0.75mg

Riboflavin

0.74 mgvs0.75 mg

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

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32%5.1mg

Vitamin B3

45.4%7.27mg

Niacin, nicotinic acid, niacinamide

5.1 mgvs7.27 mg

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

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Vitamin B5

9.92%0.5mg

Pantothenic acid

NA mgvs0.5 mg

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

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39.3%0.51mg

Vitamin B6

8.3%0.11mg

Pyridoxine

0.51 mgvs0.11 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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33.6%134μg

Vitamin B9

39.4%158μg

Folates and Folic Acid

134 μgvs158 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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5.68%5.1mg

Vitamin C

0%0mg

Ascorbic acid

5.1 mgvs0 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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4.75%0.71mg

Vitamin E

1%0.15mg

Tocopherols and Tocotrienols

0.71 mgvs0.15 mg

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

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0.45%0.54μg

Vitamin K

5.2%6.23μg

Phytomenadione or phylloquinone

0.54 μgvs6.23 μg

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

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Minerals

Tart, breakfast, low fatvs Crackers, saltines, fat-free, low-sodium

5.9%59mg

Calcium

2.8%28mg

59 mgvs28 mg

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

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11%0.098mg

Copper

20.5%0.18mg

0.098 mgvs0.18 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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57.5%4.6mg

Iron

123%9.82mg

4.6 mgvs9.82 mg

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

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14%59mg

Magnesium

7.88%33mg

59 mgvs33 mg

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

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Manganese

35.2%0.81mg

NA mgvs0.81 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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18%125mg

Phosphorus

20.5%144mg

125 mgvs144 mg

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

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2.6%88.7mg

Potassium

4.3%146mg

88.7 mgvs146 mg

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

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31.5%17.3μg

Selenium

49.5%27.2μg

17.3 μgvs27.2 μg

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

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32.3%485mg

Sodium

72%1080mg

485 mgvs1080 mg

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

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3.42%0.38mg

Zinc

11%1.2mg

0.38 mgvs1.2 mg

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

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0.44%16g

Water

0.12%4.33g

16 gvs4.33 g

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

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Lets compare vitamin content per 500 calories of Tart, breakfast, low fat vs Crackers, saltines, fat-free, low-sodium:

Tart, breakfast, low fat has more Vitamin A, 4.7 times more Vitamin B6 and more Vitamin C than Crackers, saltines, fat-free, low-sodium.
While Crackers, saltines, fat-free, low-sodium contain 1.7 times more Vitamin B1, 1.4 times more Vitamin B3 and 11.6 times more Vitamin K than Tart, breakfast, low fat.
Both Tart, breakfast, low fat and Crackers, saltines, fat-free, low-sodium have similar amounts of Vitamin B2 and Vitamin B9 per 500 kcal.
Both Tart, breakfast, low fat as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Tart, breakfast, low fat vs Crackers, saltines, fat-free, low-sodium:

Tart, breakfast, low fat has 2.1 times more Calcium and 1.8 times more Magnesium than Crackers, saltines, fat-free, low-sodium.
While Crackers, saltines, fat-free, low-sodium contain 1.9 times more Copper, 2.1 times more Iron, 1.6 times more Selenium, 2.2 times more Sodium and 3.2 times more Zinc than Tart, breakfast, low fat.
Both Tart, breakfast, low fat and Crackers, saltines, fat-free, low-sodium have similar amounts of Phosphorus per 500 kcal.
Both Tart, breakfast, low fat as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Potassium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Tart, breakfast, low fat has 4 times more Fat, 6 times more Saturated Fat, 1.4 times more Omega 6 and 13.5 times more Sugars than Crackers, saltines, fat-free, low-sodium.
While Crackers, saltines, fat-free, low-sodium contain 1.7 times more Fiber and 2.5 times more Protein than Tart, breakfast, low fat.
Both Tart, breakfast, low fat and Crackers, saltines, fat-free, low-sodium have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Tart, breakfast, low fat as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Tart, breakfast, low fatVS Archway Home Style Cookies, Sugar Free OatmealCrackers, saltines, fat-free, low-sodiumVS Archway Home Style Cookies, Sugar Free Oatmeal

Compare Foods

Comparing Nutrients in 500 calories Tart, breakfast, low fatVS Crackers, saltines, fat-free, low-sodium

Weight per 500 calories

Which food has more nutrients per 500 calories - Tart, breakfast, low fat or Crackers, saltines, fat-free, low-sodium?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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