Comparing Nutrients in 300 calories Tostada shells, corn VS Pan De Torta Salvadoran Bread

Weight per 300 calories

• Tostada shells, corn: 63.3g
• Pan De Torta Salvadoran Bread: 77g

Tostada shells, corn have 1.2 times more energy per 100g than Pan De Torta Salvadoran Bread. It has very high energy density when compared to other foods. Pan De Torta Salvadoran Pound Cake Type Bread having high energy density.

Which food has more nutrients per 300 calories - Tostada shells, corn or Pan De Torta Salvadoran Bread?

Macros Ratio

	Protein	Fat	Carbs
Tostada shells, corn	5%	43%	52%
Pan De Torta Salvadoran Bread	7%	40%	53%

Macro Nutrients

	Tostada shells, corn	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.3% 14.8g	14% 13.4g	97g per day for Men 19-50 years
Saturated Fat	14% 4.44g	7.3% 2.34g	32g per day for Men 19-50 years
Omega 3	4.9% 0.078g	58.3% 0.93g	1.6g per day for Men 19-50 years
Omega 6	30% 5.08g	37% 6.28g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	31.4% 40.8g	30.3% 39.5g	130g per day for Men 19-50 years
Sugars	NA	19.2% 14g	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	0.27% 0.19g	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	% 0.21g	g per day for Men 19-50 years
Sucrose	NA	% 13.3g	g per day for Men 19-50 years
Fiber	9.66% 3.67g	3.44% 1.3g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Tostada shells, corn	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.6% 0.22mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.059mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	8.46% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	2.96% 0.038mg	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	NA	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	7.3% 1.1mg	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	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Calcium	4.8% 48mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	2.56% 0.023mg	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	12% 0.97mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	3.48% 14.6mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	8.7% 0.2mg	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	18.4% 128mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	4.75% 162mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	27.7% 416mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	7.08% 0.78mg	4.34% 0.48mg	11mg per day for Men 19-50 years
Water	0.057% 2.1g	0.47% 17.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tostada shells, corn vs Pan De Torta Salvadoran Bread:

• Tostada shells, corn have 4.1 times more Vitamin B1 and 6 times more Vitamin B6 than Pan De Torta Salvadoran Pound Cake Type Bread.
• While Pan De Torta Salvadoran Pound Cake Type Bread contains 2.3 times more Vitamin B2, 3.7 times more Vitamin B3 and 3.5 times more Vitamin B5 than Tostada shells, corn.

Comparing minerals per 300 calories for Tostada shells, corn vs Pan De Torta Salvadoran Bread:

• Tostada shells, corn have 1.4 times more Calcium, 4.1 times more Copper, 3.3 times more Magnesium, 1.4 times more Sodium and 1.6 times more Zinc than Pan De Torta Salvadoran Pound Cake Type Bread.
• While Pan De Torta Salvadoran Pound Cake Type Bread contains 1.7 times more Iron, 1.8 times more Phosphorus and 7.5 times more Selenium than Tostada shells, corn.
• Both Tostada shells, corn and Pan De Torta Salvadoran Pound Cake Type Bread have similar amounts of Manganese and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Tostada shells, corn have 1.9 times more Saturated Fat and 2.8 times more Fiber than Pan De Torta Salvadoran Pound Cake Type Bread.
• While Pan De Torta Salvadoran Pound Cake Type Bread contains 11.9 times more Omega 3 and 1.4 times more Protein than Tostada shells, corn.
• Both Tostada shells, corn and Pan De Torta Salvadoran Pound Cake Type Bread have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 300 kcal.
• Both Tostada shells, corn as well as Pan De Torta Salvadoran Pound Cake Type Bread have insufficient amounts of Glucose and Sucrose in 300 kcal.