Comparing Nutrients in 300 calories Tostada shells, corn VS Tomatoes

Weight per 300 calories

• Tostada shells, corn: 63.3g
• Tomatoes: 1667g

Tostada shells, corn have 26.3 times more energy per 100g than Tomatoes. It has very high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Tostada shells, corn or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Tostada shells, corn	5%	43%	52%
Tomatoes	17%	9%	74%

Macro Nutrients

	Tostada shells, corn	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.3% 14.8g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	14% 4.44g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	4.9% 0.078g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	30% 5.08g	7.84% 1.33g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.4% 40.8g	50% 65g	130g per day for Men 19-50 years
Sugars	NA	60.5% 44g	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	31.5% 23g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.66% 3.67g	52.6% 20g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Tostada shells, corn	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.6% 0.22mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.059mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	62.5% 250μg	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	254% 228mg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tostada shells, corn	Tomatoes	Recommended Dietary Allowance
Calcium	4.8% 48mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	82.6% 1.9mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	27.7% 416mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	7.08% 0.78mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	0.057% 2.1g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tostada shells, corn vs Tomatoes:

• Raw Ripe Red Tomatoes contain 2.8 times more Vitamin B1, 5.3 times more Vitamin B2, 10.1 times more Vitamin B3, 12.3 times more Vitamin B5 and 5.8 times more Vitamin B6 than Tostada shells, corn.

Comparing minerals per 300 calories for Tostada shells, corn vs Tomatoes:

• Tostada shells, corn have 5 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.5 times more Calcium, 10.5 times more Copper, 4.6 times more Iron, 3.8 times more Magnesium, 8.3 times more Manganese, 3.1 times more Phosphorus, 26.3 times more Potassium, 3.6 times more Zinc and 749.7 times more Water than Tostada shells, corn.
• Both Tostada shells, corn as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Tostada shells, corn have 4.4 times more Fat, 9.5 times more Saturated Fat, 1.6 times more Omega 3 and 3.8 times more Omega 6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Carbohydrate, 5.4 times more Fiber and 3.8 times more Protein than Tostada shells, corn.
• Both Tostada shells, corn and Raw Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Tostada shells, corn as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 300 kcal.