Comparing Nutrients in 500 calories Tostada shells, corn VS Pie, Dutch Apple, Commercially Prepared

Weight per 500 calories

• Tostada shells, corn: 106g
• Pie, Dutch Apple, Commercially Prepared: 172g

Tostada shells, corn have 1.6 times more energy per 100g than Pie, Dutch Apple, Commercially Prepared. It has very high energy density when compared to other foods. Pie, Dutch Apple, Commercially Prepared having high energy density.

Discover which food has more nutrients per 500 calories - Tostada shells, corn or Pie, Dutch Apple, Commercially Prepared?

Macros Ratio

	Protein	Fat	Carbs
Tostada shells, corn	5%	43%	52%
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%

Macro Nutrients

	Tostada shells, corn	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.4% 24.7g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	8.18% 0.13g	12.6% 0.2g	1.6g per day for Men 19-50 years
Omega 6	49.8% 8.47g	20.3% 3.45g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.3% 68g	59% 76.8g	130g per day for Men 19-50 years
Sugars	NA	52.4% 38g	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	11% 7.88g	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	% 8.43g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	16% 6.1g	7.26% 2.76g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	6.7% 3.74g	56g per day for Men 19-50 years

Vitamins

	Tostada shells, corn	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Vitamin A	NA	3.45% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	27.7% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	8.9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	3.3% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	5.17% 0.067mg	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	9.05% 36.2μg	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	11% 9.83mg	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	11% 1.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.6% 28.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tostada shells, corn	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Calcium	8% 80mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	28.4% 0.26mg	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	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	3.3% 13.8mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	17.5% 0.4mg	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	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	3.85% 131mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.32μg	6.9% 3.8μg	55μg per day for Men 19-50 years
Sodium	46.2% 693mg	23% 345mg	1500mg per day for Men 19-50 years
Zinc	11.8% 1.3mg	2.98% 0.33mg	11mg per day for Men 19-50 years
Water	0.095% 3.5g	1.9% 71g	3700g per day for Men 19-50 years

Tostada Shells, Corn VS Pie, Dutch Apple, Commercially Prepared Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tostada shells, corn or Pie, Dutch Apple, Commercially Prepared?

Lets compare vitamin content per 500 calories of Tostada shells, corn vs Pie, Dutch Apple, Commercially Prepared:

• 500 calories of Tostada shells, corn have 5.7 times more Vitamin B6 than Pie, Dutch Apple, Commercially Prepared.
• Both Tostada shells, corn and Pie, Dutch Apple, Commercially Prepared provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B6
• Both Tostada shells, corn as well as Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B2 and Vitamin B5 in 500 calories.

Comparing minerals per 500 calories for Tostada shells, corn vs Pie, Dutch Apple, Commercially Prepared:

• 500 calories of Tostada shells, corn have 5.8 times more Magnesium, 4.3 times more Phosphorus, 2 times more Sodium and 4 times more Zinc than Pie, Dutch Apple, Commercially Prepared.
• While 500 kcal of Pie, Dutch Apple, Commercially Prepared contain 1.6 times more Copper than Tostada shells, corn.
• Both Tostada shells, corn and Pie, Dutch Apple, Commercially Prepared contain similar levels of Iron and Manganese per 500 calories.
• 500 calories of Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Tostada shells, corn as well as Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Calcium, Potassium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tostada shells, corn have 1.2 times more Fat, 1.9 times more Saturated Fat, 2.5 times more Omega 6, 2.2 times more Fiber and 1.7 times more Protein than Pie, Dutch Apple, Commercially Prepared.
• While 500 kcal of Pie, Dutch Apple, Commercially Prepared contain 1.5 times more Omega 3 than Tostada shells, corn.
• Both Tostada shells, corn and Pie, Dutch Apple, Commercially Prepared offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Tostada shells, corn provide inadequate amounts of Omega 3
• 500 calories of Pie, Dutch Apple, Commercially Prepared provide inadequate amounts of Fiber and Protein