Comparing Nutrients in 5 ounces Crackers, whole-wheat, reduced fat VS Tostada shells, corn

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Tostada shells, corn	5%	43%	52%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Tostada shells, corn	Recommended Dietary Allowance
Energy	20.3% 590kcal	23% 672kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.8g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	4.73% 1.5g	31% 9.94g	32g per day for Men 19-50 years
Omega 3	35.3% 0.56g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	26.4% 4.5g	67% 11.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	82.3% 107g	70.3% 91g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	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	0% 0g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 1.28g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	21.6% 8.22g	38g per day for Men 19-50 years
Protein	28.7% 16g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-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	22% 0.26mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.3% 7.4mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	39.6% 0.51mg	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	10.6% 42.5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	10.2% 1.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.8% 17.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Tostada shells, corn	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	10.8% 108mg	1000mg per day for Men 19-50 years
Copper	70.4% 0.63mg	23.3% 0.21mg	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	63% 5.05mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	25.6% 108mg	420mg per day for Men 19-50 years
Manganese	141% 3.24mg	22.4% 0.51mg	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	73.7% 516mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	15.6% 529mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	70.4% 1056mg	62% 931mg	1500mg per day for Men 19-50 years
Zinc	38.5% 4.24mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	0.099% 3.67g	0.13% 4.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat, reduced fat VS Tostada shells, corn per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, whole-wheat, reduced fat versus 5 oz of Tostada shells, corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, whole-wheat, reduced fat vs Tostada shells, corn:

• 5 ounces of Crackers, whole-wheat, reduced fat have 3.4 times more Vitamin B3 and 4.7 times more Vitamin B5 than Tostada shells, corn.
• While 5 oz of Tostada shells, corn contain 1.9 times more Vitamin B1, 4.3 times more Vitamin B2 and 1.8 times more Vitamin B6 than Crackers, whole-wheat, reduced fat.
• 5 ounces of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2

Comparing minerals per 5 ounces for Crackers, whole-wheat, reduced fat vs Tostada shells, corn:

• 5 ounces of Crackers, whole-wheat, reduced fat have 3 times more Copper, 2.3 times more Iron, 1.6 times more Magnesium, 6.3 times more Manganese, 1.8 times more Phosphorus, 1.6 times more Potassium, 6.4 times more Selenium and 2.4 times more Zinc than Tostada shells, corn.
• While 5 oz of Tostada shells, corn contain 1.9 times more Calcium than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Tostada shells, corn contain similar levels of Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, whole-wheat, reduced fat have 3.2 times more Omega 3, 1.9 times more Fiber and 1.8 times more Protein than Tostada shells, corn.
• While 5 oz of Tostada shells, corn contain 3.1 times more Fat, 6.6 times more Saturated Fat and 2.5 times more Omega 6 than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Tostada shells, corn offer comparable quantities of Energy and Carbohydrate per five ounces.