Comparing Nutrients in 300 calories Tostada shells, corn VS Keikitos (muffins), Latino bakery item

Weight per 300 calories

• Tostada shells, corn: 63.3g
• Keikitos (muffins), Latino bakery item: 64.2g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Tostada shells, corn or Keikitos (muffins), Latino bakery item?

Macros Ratio

	Protein	Fat	Carbs
Tostada shells, corn	5%	43%	52%
Keikitos (muffins), Latino bakery item	6%	49%	45%

Macro Nutrients

	Tostada shells, corn	Keikitos (muffins), Latino bakery item	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.3% 14.8g	16.7% 16.2g	97g per day for Men 19-50 years
Saturated Fat	14% 4.44g	NA	32g per day for Men 19-50 years
Omega 3	4.9% 0.078g	NA	1.6g per day for Men 19-50 years
Omega 6	30% 5.08g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	31.4% 40.8g	26.3% 34g	130g per day for Men 19-50 years
Sugars	NA	23% 16.6g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 16.6g	g per day for Men 19-50 years
Fiber	9.66% 3.67g	2.03% 0.77g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Tostada shells, corn	Keikitos (muffins), Latino bakery item	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.059mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	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	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	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	Keikitos (muffins), Latino bakery item	Recommended Dietary Allowance
Calcium	4.8% 48mg	4.05% 40.5mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	5.14% 0.046mg	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	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	1.84% 7.7mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	5.8% 0.13mg	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	23.4% 164mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	1.7% 58mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	18% 9.83μg	55μg per day for Men 19-50 years
Sodium	27.7% 416mg	22% 331mg	1500mg per day for Men 19-50 years
Zinc	7.08% 0.78mg	3.04% 0.33mg	11mg per day for Men 19-50 years
Water	0.057% 2.1g	0.23% 8.34g	3700g per day for Men 19-50 years

Tostada Shells, Corn VS Keikitos (muffins), Latino Bakery Item Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tostada shells, corn or Keikitos (muffins), Latino bakery item?

Lets compare vitamin content per 300 calories of Tostada shells, corn vs Keikitos (muffins), Latino bakery item:

• Both Tostada shells, corn and Keikitos (muffins), Latino bakery item have similar amounts of vitamins per 300 kcal

Comparing minerals per 300 calories for Tostada shells, corn vs Keikitos (muffins), Latino bakery item:

• 300 calories of Tostada shells, corn have 2 times more Copper, 6.2 times more Magnesium, 1.7 times more Manganese, 1.3 times more Sodium and 2.3 times more Zinc than Keikitos (muffins), Latino bakery item.
• While 300 kcal of Keikitos (muffins), Latino bakery item contain 1.7 times more Iron, 1.3 times more Phosphorus and 7.1 times more Selenium than Tostada shells, corn.
• 300 calories of Tostada shells, corn lack sufficient amounts of Selenium
• 300 calories of Keikitos (muffins), Latino bakery item lack sufficient amounts of Copper, Magnesium, Manganese and Zinc
• Both Tostada shells, corn as well as Keikitos (muffins), Latino bakery item lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tostada shells, corn have 4.8 times more Fiber than Keikitos (muffins), Latino bakery item.
• Both Tostada shells, corn and Keikitos (muffins), Latino bakery item offer comparable quantities of Energy, Fat, Carbohydrate and Protein per 300 calories.
• 300 calories of Keikitos (muffins), Latino bakery item provide inadequate amounts of Fiber