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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 14 ounces of Tostada shells, corn have 1.9 times more Calcium than Crackers, whole-wheat, reduced fat.
• While 14 oz of Crackers, whole-wheat, reduced fat contain 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.
• Both Tostada shells, corn and Crackers, whole-wheat, reduced fat contain similar levels of Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

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