Comparing Nutrients in 500 calories Tostada shells, corn VS Keikitos (muffins), Latino bakery item

Weight per 500 calories

• Tostada shells, corn: 106g
• Keikitos (muffins), Latino bakery item: 107g

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

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.4% 24.7g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	NA	32g per day for Men 19-50 years
Omega 3	8.18% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	49.8% 8.47g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	52.3% 68g	43.8% 57g	130g per day for Men 19-50 years
Sugars	NA	38% 27.6g	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	% 27.6g	g per day for Men 19-50 years
Fiber	16% 6.1g	3.4% 1.3g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	13% 7.3g	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	31% 0.37mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	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	8% 80mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	8.57% 0.077mg	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	20% 1.6mg	34% 2.7mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	3.06% 13mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	9.64% 0.22mg	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	30.6% 214mg	39% 273mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	2.83% 96mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.32μg	29.8% 16.4μg	55μg per day for Men 19-50 years
Sodium	46.2% 693mg	36.8% 551mg	1500mg per day for Men 19-50 years
Zinc	11.8% 1.3mg	5.06% 0.56mg	11mg per day for Men 19-50 years
Water	0.095% 3.5g	0.38% 14g	3700g per day for Men 19-50 years

Tostada Shells, Corn VS Keikitos (muffins), Latino Bakery Item Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tostada shells, corn or Keikitos (muffins), Latino bakery item?

Lets compare vitamin content per 500 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 500 kcal

Comparing minerals per 500 calories for Tostada shells, corn vs Keikitos (muffins), Latino bakery item:

• 500 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 500 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.
• 500 calories of Tostada shells, corn lack sufficient amounts of Selenium
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 calories.
• 500 calories of Keikitos (muffins), Latino bakery item provide inadequate amounts of Fiber