Comparing Nutrients in 1 pound Tostada shells, corn VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Tostada shells, corn	5%	43%	52%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Tostada shells, corn	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	74% 2150kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	109% 106g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	99% 32g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	214% 36.4g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 292g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	NA	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	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	69.2% 26.3g	NA	38g per day for Men 19-50 years
Protein	50% 28g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Tostada shells, corn	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	NA	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.8% 0.43mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	36% 0.47mg	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	10.2% 41μg	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	31.2% 28mg	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	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	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	34.5% 345mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	74.6% 0.67mg	45.4% 0.41mg	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	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	82% 345mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	71.6% 1.65mg	26% 0.6mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	50.7% 5.58mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	0.41% 15g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Tostada shells, corn VS Canned Tomatoes with Green Chilies per 1 lb

Compare the macro and micronutrient content in 1 lb of Tostada shells, corn versus 1 lb of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tostada shells, corn vs Canned Tomatoes with Green Chilies:

• 1 pound of Tostada shells, corn has 10.4 times more Vitamin B1, 4.9 times more Vitamin B2, 2.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.5 times more Vitamin B6 than Canned Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2

Comparing minerals per 1 pound for Tostada shells, corn vs Canned Tomatoes with Green Chilies:

• 1 pound of Tostada shells, corn has 3.8 times more Calcium, 1.6 times more Copper, 5.9 times more Iron, 6.9 times more Magnesium, 2.8 times more Manganese, 14.5 times more Phosphorus, 2.2 times more Potassium, 5.5 times more Selenium, 1.6 times more Sodium and 9.5 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 28.4 times more Water than Tostada shells, corn.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tostada shells, corn has 31.6 times more Energy, 292.3 times more Fat, 637.4 times more Saturated Fat, 124 times more Omega 3, 276.7 times more Omega 6, 17.8 times more Carbohydrate and 8.9 times more Protein than Canned Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein