Comparing Nutrients in 1 pound 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	65% 1887kcal	74% 2150kcal	2900kcal per day for Men 19-50 years
Fat	35.5% 34.4g	109% 106g	97g per day for Men 19-50 years
Saturated Fat	15% 4.84g	99% 32g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	84.4% 14.4g	214% 36.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	264% 343g	225% 292g	130g per day for Men 19-50 years
Sugars	7.63% 5.53g	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	% 1.45g	NA	g per day for Men 19-50 years
Sucrose	% 4.1g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	69.2% 26.3g	38g per day for Men 19-50 years
Protein	92% 51.4g	50% 28g	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	70% 0.84mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	32.8% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.7mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82% 4.1mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.7% 0.89mg	127% 1.65mg	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	34% 136μg	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	32.7% 4.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.2% 56.7μg	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	17.7% 177mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	74.6% 0.67mg	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	202% 16mg	86.7% 6.94mg	8mg per day for Men 19-50 years
Magnesium	130% 544mg	82% 345mg	420mg per day for Men 19-50 years
Manganese	451% 10.4mg	71.6% 1.65mg	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	236% 1651mg	132% 921mg	700mg per day for Men 19-50 years
Potassium	49.8% 1692mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	225% 3379mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	123% 13.6mg	50.7% 5.58mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat, reduced fat VS Tostada shells, corn per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, whole-wheat, reduced fat versus 1 lb of Tostada shells, corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, whole-wheat, reduced fat vs Tostada shells, corn:

• 1 pound of Crackers, whole-wheat, reduced fat has 3.4 times more Vitamin B3 and 4.7 times more Vitamin B5 than Tostada shells, corn.
• While 1 lb of Tostada shells, corn contains 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.
• 1 pound of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2

Comparing minerals per 1 pound for Crackers, whole-wheat, reduced fat vs Tostada shells, corn:

• 1 pound of Crackers, whole-wheat, reduced fat has 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 1 lb of Tostada shells, corn contains 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 one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, whole-wheat, reduced fat has 3.2 times more Omega 3, 1.9 times more Fiber and 1.8 times more Protein than Tostada shells, corn.
• While 1 lb of Tostada shells, corn contains 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 one pound.