Comparing Nutrients in 1 kilogram Tostada shells, corn VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Tostada shells, corn	5%	43%	52%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Tostada shells, corn	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	163% 4740kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	241% 234g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	219% 70g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	77.5% 1.24g	NA	1.6g per day for Men 19-50 years
Omega 6	472% 80.3g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	496% 644g	201% 262g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	153% 58g	68.4% 26g	38g per day for Men 19-50 years
Protein	110% 61.5g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Tostada shells, corn	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	294% 3.53mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.3% 0.94mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.2% 1.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	279% 3.63mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tostada shells, corn	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	76% 760mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	164% 1.48mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	181% 760mg	NA	420mg per day for Men 19-50 years
Manganese	158% 3.63mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	NA	55μg per day for Men 19-50 years
Sodium	438% 6570mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	NA	11mg per day for Men 19-50 years
Water	0.9% 33.2g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Tostada shells, corn VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Tostada shells, corn versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tostada shells, corn vs Frozen Roasted Potatoes with Salt:

• Both Tostada shells, corn and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg

Comparing minerals per 1 kilogram for Tostada shells, corn vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Tostada shells, corn has 5.1 times more Calcium, 3.1 times more Iron and 2.2 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.9 times more Potassium than Tostada shells, corn.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tostada shells, corn has 3.7 times more Energy, 12.9 times more Fat, 42 times more Saturated Fat, 2.5 times more Carbohydrate, 2.2 times more Fiber and 2.8 times more Protein than Frozen Roasted Potatoes with Salt.