Comparing Nutrients in 1 kilogram Tostada shells, corn VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Tostada shells, corn	5%	43%	52%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Tostada shells, corn	Fresh Orange juice	Recommended Dietary Allowance
Energy	163% 4740kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	241% 234g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	219% 70g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	77.5% 1.24g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	472% 80.3g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	496% 644g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	116% 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	29.2% 21g	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	% 18g	g per day for Men 19-50 years
Sucrose	NA	% 41.4g	g per day for Men 19-50 years
Fiber	153% 58g	5.26% 2g	38g per day for Men 19-50 years
Protein	110% 61.5g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Tostada shells, corn	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	NA	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	294% 3.53mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.3% 0.94mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.2% 1.9mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	279% 3.63mg	30.8% 0.4mg	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	75% 300μg	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	556% 500mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tostada shells, corn	Fresh Orange juice	Recommended Dietary Allowance
Calcium	76% 760mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	164% 1.48mg	49% 0.44mg	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	191% 15.3mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	181% 760mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	158% 3.63mg	6.1% 0.14mg	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	290% 2030mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	438% 6570mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	0.9% 33.2g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Tostada shells, corn VS Fresh Orange juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Tostada shells, corn versus 1 kg of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tostada shells, corn vs Fresh Orange juice:

• 1 kilogram of Tostada shells, corn has 3.9 times more Vitamin B1, 3.1 times more Vitamin B2, 3.9 times more Vitamin B3 and 9.1 times more Vitamin B6 than Fresh Orange juice.
• Both Tostada shells, corn and Fresh Orange juice provide similar amounts of Vitamin B5 per one kilogram.

Comparing minerals per 1 kilogram for Tostada shells, corn vs Fresh Orange juice:

• 1 kilogram of Tostada shells, corn has 6.9 times more Calcium, 3.4 times more Copper, 7.7 times more Iron, 6.9 times more Magnesium, 25.9 times more Manganese, 11.9 times more Phosphorus, 22 times more Selenium, 657 times more Sodium and 24.6 times more Zinc than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 26.6 times more Water than Tostada shells, corn.
• Both Tostada shells, corn and Fresh Orange juice contain similar levels of Potassium per one kilogram.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tostada shells, corn has 10.5 times more Energy, 116.9 times more Fat, 292.1 times more Saturated Fat, 11.3 times more Omega 3, 276.7 times more Omega 6, 6.2 times more Carbohydrate, 29 times more Fiber and 8.8 times more Protein than Fresh Orange juice.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein