Comparing Nutrients in 500 calories Tostada shells, corn VS Brazilnuts

Weight per 500 calories

• Tostada shells, corn: 106g
• Brazilnuts: 76g

Dried Brazilnuts have 1.4 times more energy per unit of mass than Tostada shells, corn, which is very high in comparison to other foods. Tostada shells, corn having very high energy density.

Discover which food has more nutrients per 500 calories - Tostada shells, corn or Brazilnuts?

Macros Ratio

	Protein	Fat	Carbs
Tostada shells, corn	5%	43%	52%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Tostada shells, corn	Brazilnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.4% 24.7g	52.5% 51g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	38.3% 12.2g	32g per day for Men 19-50 years
Omega 3	8.18% 0.13g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	49.8% 8.47g	109% 18.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.3% 68g	6.85% 8.9g	130g per day for Men 19-50 years
Sugars	NA	2.44% 1.77g	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	% 1.77g	g per day for Men 19-50 years
Fiber	16% 6.1g	15% 5.7g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Tostada shells, corn	Brazilnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	2.04% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	1.4% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	5.9% 0.077mg	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	4.17% 16.7μg	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	0.59% 0.53mg	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	28.6% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tostada shells, corn	Brazilnuts	Recommended Dietary Allowance
Calcium	8% 80mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	147% 1.32mg	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	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	68% 285mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	40.3% 0.93mg	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	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.32μg	2645% 1454μg	55μg per day for Men 19-50 years
Sodium	46.2% 693mg	0.15% 2.28mg	1500mg per day for Men 19-50 years
Zinc	11.8% 1.3mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.095% 3.5g	0.07% 2.6g	3700g per day for Men 19-50 years

Tostada Shells, Corn VS Brazilnuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tostada shells, corn or Brazilnuts?

Lets compare vitamin content per 500 calories of Tostada shells, corn vs Brazilnuts:

• 500 calories of Tostada shells, corn have 7.3 times more Vitamin B3 and 5 times more Vitamin B6 than Brazilnuts.
• While 500 kcal of Dried Brazilnuts contain 1.3 times more Vitamin B1 than Tostada shells, corn.
• 500 calories of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Tostada shells, corn as well as Dried Brazilnuts have insufficient amounts of Vitamin B2 and Vitamin B5 in 500 calories.

Comparing minerals per 500 calories for Tostada shells, corn vs Brazilnuts:

• 500 calories of Tostada shells, corn have 304.5 times more Sodium than Brazilnuts.
• While 500 kcal of Dried Brazilnuts contain 1.5 times more Calcium, 8.5 times more Copper, 3.6 times more Magnesium, 2.4 times more Manganese, 2.6 times more Phosphorus, 2 times more Potassium, 626.7 times more Selenium and 2.4 times more Zinc than Tostada shells, corn.
• Both Tostada shells, corn and Brazilnuts contain similar levels of Iron per 500 calories.
• 500 calories of Tostada shells, corn lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tostada shells, corn have 7.6 times more Carbohydrate than Brazilnuts.
• While 500 kcal of Dried Brazilnuts contain 2.1 times more Fat, 1.7 times more Saturated Fat, 2.2 times more Omega 6 and 1.7 times more Protein than Tostada shells, corn.
• Both Tostada shells, corn and Brazilnuts offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Brazilnuts provide inadequate amounts of Carbohydrate
• Both Tostada shells, corn as well as Dried Brazilnuts provide inadequate amounts of Omega 3 in 500 calories.