Comparing Nutrients in 14 ounces Crackers, whole-wheat, reduced fat VS Tostada shells, corn

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Tostada shells, corn	5%	43%	52%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Tostada shells, corn	Recommended Dietary Allowance
Energy	57% 1651kcal	65% 1881kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	96% 93g	97g per day for Men 19-50 years
Saturated Fat	13.2% 4.23g	87% 28g	32g per day for Men 19-50 years
Omega 3	99% 1.58g	30.8% 0.49g	1.6g per day for Men 19-50 years
Omega 6	74% 12.6g	187% 32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	231% 300g	197% 256g	130g per day for Men 19-50 years
Sugars	6.68% 4.84g	NA	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	0% 0g	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	% 1.27g	NA	g per day for Men 19-50 years
Sucrose	% 3.57g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	60.6% 23g	38g per day for Men 19-50 years
Protein	80.4% 45g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	Tostada shells, corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	28.7% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 20.7mg	38.5% 6.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.6% 3.58mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	111% 1.44mg	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	29.8% 119μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28.6% 4.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.3% 49.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Tostada shells, corn	Recommended Dietary Allowance
Calcium	15.5% 155mg	30% 302mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	65.3% 0.59mg	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	177% 14mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	113% 476mg	72% 302mg	420mg per day for Men 19-50 years
Manganese	394% 9.07mg	62.6% 1.44mg	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	206% 1445mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	102% 56μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	197% 2957mg	174% 2608mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	0.36% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat, reduced fat VS Tostada shells, corn per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, whole-wheat, reduced fat versus 14 oz of Tostada shells, corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, whole-wheat, reduced fat vs Tostada shells, corn:

• 14 ounces of Crackers, whole-wheat, reduced fat have 3.4 times more Vitamin B3 and 4.7 times more Vitamin B5 than Tostada shells, corn.
• While 14 oz of Tostada shells, corn contain 1.9 times more Vitamin B1, 4.3 times more Vitamin B2 and 1.8 times more Vitamin B6 than Crackers, whole-wheat, reduced fat.
• 14 ounces of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2

Comparing minerals per 14 ounces for Crackers, whole-wheat, reduced fat vs Tostada shells, corn:

• 14 ounces of Crackers, whole-wheat, reduced fat have 3 times more Copper, 2.3 times more Iron, 1.6 times more Magnesium, 6.3 times more Manganese, 1.8 times more Phosphorus, 1.6 times more Potassium, 6.4 times more Selenium and 2.4 times more Zinc than Tostada shells, corn.
• While 14 oz of Tostada shells, corn contain 1.9 times more Calcium than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Tostada shells, corn contain similar levels of Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, whole-wheat, reduced fat have 3.2 times more Omega 3, 1.9 times more Fiber and 1.8 times more Protein than Tostada shells, corn.
• While 14 oz of Tostada shells, corn contain 3.1 times more Fat, 6.6 times more Saturated Fat and 2.5 times more Omega 6 than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Tostada shells, corn offer comparable quantities of Energy and Carbohydrate per 14 ounces.