Comparing Nutrients in 500 calories Crackers, wheat, reduced fat VS Tostada shells, corn

Weight per 500 calories

• Crackers, wheat, reduced fat: 113g
• Tostada shells, corn: 106g

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

Which food has more nutrients per 500 calories - Crackers, wheat, reduced fat or Tostada shells, corn?

Macros Ratio

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

Macro Nutrients

	Crackers, wheat, reduced fat	Tostada shells, corn	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	25.4% 24.7g	97g per day for Men 19-50 years
Saturated Fat	7.43% 2.38g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	61% 0.98g	8.18% 0.13g	1.6g per day for Men 19-50 years
Omega 6	41% 6.96g	49.8% 8.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	62% 80.5g	52.3% 68g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	1.37% 0.99g	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	% 1.75g	NA	g per day for Men 19-50 years
Sucrose	% 10.4g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	16% 6.1g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	Tostada shells, corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.7% 0.7mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	29.5% 0.38mg	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	35.8% 143μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.57% 0.16μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.86% 1.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Tostada shells, corn	Recommended Dietary Allowance
Calcium	9% 90mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	17.3% 0.16mg	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	70.7% 5.65mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	12.6% 53mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	16.6% 0.38mg	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	41.5% 291mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	6.96% 236mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	4.2% 2.32μg	55μg per day for Men 19-50 years
Sodium	58.3% 874mg	46.2% 693mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	11.8% 1.3mg	11mg per day for Men 19-50 years
Water	0.083% 3.07g	0.095% 3.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, wheat, reduced fat vs Tostada shells, corn:

• Crackers, wheat, reduced fat have 1.9 times more Vitamin B1, 3.1 times more Vitamin B2, 3.5 times more Vitamin B3 and 2.9 times more Vitamin B5 than Tostada shells, corn.
• While Tostada shells, corn contain 2.3 times more Vitamin B6 than Crackers, wheat, reduced fat.

Comparing minerals per 500 calories for Crackers, wheat, reduced fat vs Tostada shells, corn:

• Crackers, wheat, reduced fat have 1.6 times more Copper, 3.5 times more Iron, 6.3 times more Manganese, 1.4 times more Phosphorus, 5 times more Selenium, 1.3 times more Sodium and 1.5 times more Zinc than Tostada shells, corn.
• While Tostada shells, corn contain 1.5 times more Magnesium than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Tostada shells, corn have similar amounts of Calcium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, wheat, reduced fat have 7.5 times more Omega 3 and 1.6 times more Protein than Tostada shells, corn.
• While Tostada shells, corn contain 1.6 times more Fat, 3.1 times more Saturated Fat and 1.6 times more Fiber than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Tostada shells, corn have similar amounts of Energy, Omega 6 and Carbohydrate per 500 kcal.
• Both Crackers, wheat, reduced fat as well as Tostada shells, corn have insufficient amounts of Glucose and Sucrose in 500 kcal.