Comparing Nutrients in 5 ounces Pie Crust, Cookie-type, Chocolate, Ready Crust VS Tostada shells, corn

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%
Tostada shells, corn	5%	43%	52%

Macro Nutrients

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Tostada shells, corn	Recommended Dietary Allowance
Energy	23.7% 686kcal	23% 672kcal	2900kcal per day for Men 19-50 years
Fat	32.8% 31.8g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	21% 6.7g	31% 9.94g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	67% 11.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	70.3% 91g	130g per day for Men 19-50 years
Sugars	51.4% 37.3g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 27.6g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	21.6% 8.22g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Chocolate, Ready Crust	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	39.7% 0.48mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.2% 4.36mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	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	25.5% 102μg	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	17% 2.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.5% 25.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Tostada shells, corn	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	10.8% 108mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	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	76% 6.1mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	25.6% 108mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	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	24.3% 170mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	7.8% 265mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	47.5% 713mg	62% 931mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	0.19% 7.07g	0.13% 4.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie Crust, Cookie-type, Chocolate, Ready Crust VS Tostada shells, corn per 5 oz

Compare the macro and micronutrient content in 5 oz of Pie Crust, Cookie-type, Chocolate, Ready Crust 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 Pie Crust, Cookie-type, Chocolate, Ready Crust vs Tostada shells, corn:

• 5 ounces of Pie Crust, Cookie-type, Chocolate, Ready Crust have 2.8 times more Vitamin B2 and 2 times more Vitamin B3 than Tostada shells, corn.
• While 5 oz of Tostada shells, corn contain 8.4 times more Vitamin B6 than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Tostada shells, corn provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.

Comparing minerals per 5 ounces for Pie Crust, Cookie-type, Chocolate, Ready Crust vs Tostada shells, corn:

• 5 ounces of Pie Crust, Cookie-type, Chocolate, Ready Crust have 5.2 times more Copper, 2.8 times more Iron, 5 times more Manganese and 1.7 times more Zinc than Tostada shells, corn.
• While 5 oz of Tostada shells, corn contain 2.4 times more Calcium, 1.9 times more Magnesium, 1.7 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Sodium than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Tostada shells, corn contain similar levels of Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Tostada shells, corn contain 1.5 times more Saturated Fat, 2 times more Omega 3, 4.1 times more Omega 6 and 2.1 times more Fiber than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Tostada shells, corn offer comparable quantities of Energy, Fat, Carbohydrate and Protein per five ounces.