Comparing Nutrients in 1 pound Tostada shells, corn VS Crackers, wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Tostada shells, corn	5%	43%	52%
Crackers, wheat, reduced fat	8%	27%	65%

Macro Nutrients

	Tostada shells, corn	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Energy	74% 2150kcal	69.4% 2014kcal	2900kcal per day for Men 19-50 years
Fat	109% 106g	62.5% 60.6g	97g per day for Men 19-50 years
Saturated Fat	99% 32g	30% 9.58g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	246% 3.93g	1.6g per day for Men 19-50 years
Omega 6	214% 36.4g	165% 28g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 292g	250% 324g	130g per day for Men 19-50 years
Sugars	NA	94% 68g	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	5.5% 4g	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	% 7.03g	g per day for Men 19-50 years
Sucrose	NA	% 42g	g per day for Men 19-50 years
Fiber	69.2% 26.3g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	50% 28g	75.7% 42.4g	56g per day for Men 19-50 years

Vitamins

	Tostada shells, corn	Crackers, 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	133% 1.6mg	236% 2.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.8% 0.43mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	145% 23.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	46.3% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	52.3% 0.68mg	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	144% 576μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	26.5% 0.64μg	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	35.7% 5.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	93% 112μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tostada shells, corn	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Calcium	34.5% 345mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	74.6% 0.67mg	112% 1mg	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	86.7% 6.94mg	285% 22.8mg	8mg per day for Men 19-50 years
Magnesium	82% 345mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	71.6% 1.65mg	419% 9.65mg	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	132% 921mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	85.8% 47μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	235% 3520mg	1500mg per day for Men 19-50 years
Zinc	50.7% 5.58mg	71.8% 7.9mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.33% 12.4g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Tostada shells, corn has 2.4 times more Vitamin B6 than Crackers, wheat, reduced fat.
• While 1 lb of Crackers, wheat, reduced fat contains 1.8 times more Vitamin B1, 2.9 times more Vitamin B2, 3.3 times more Vitamin B3 and 2.7 times more Vitamin B5 than Tostada shells, corn.

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

• 1 pound of Tostada shells, corn has 1.6 times more Magnesium than Crackers, wheat, reduced fat.
• While 1 lb of Crackers, wheat, reduced fat contains 1.5 times more Copper, 3.3 times more Iron, 5.9 times more Manganese, 1.3 times more Phosphorus, 4.7 times more Selenium and 1.4 times more Zinc than Tostada shells, corn.
• Both Tostada shells, corn and Crackers, wheat, reduced fat contain similar levels of Calcium, Potassium and Sodium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tostada shells, corn has 1.7 times more Fat, 3.3 times more Saturated Fat, 1.3 times more Omega 6 and 1.7 times more Fiber than Crackers, wheat, reduced fat.
• While 1 lb of Crackers, wheat, reduced fat contains 7 times more Omega 3 and 1.5 times more Protein than Tostada shells, corn.
• Both Tostada shells, corn and Crackers, wheat, reduced fat offer comparable quantities of Energy and Carbohydrate per one pound.