Comparing Nutrients in 5 ounces Pie crust, deep dish, frozen, baked, made with enriched flour VS Tostada shells, corn

Macros Ratio

	Protein	Fat	Carbs
Pie crust, deep dish, frozen, baked, made with enriched flour	5%	55%	40%
Tostada shells, corn	5%	43%	52%

Macro Nutrients

	Pie crust, deep dish, frozen, baked, made with enriched flour	Tostada shells, corn	Recommended Dietary Allowance
Energy	25.5% 739kcal	23% 672kcal	2900kcal per day for Men 19-50 years
Fat	46.5% 45g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	39.3% 12.6g	31% 9.94g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	31% 5.26g	67% 11.4g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	57.2% 74.4g	70.3% 91g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.58% 3.26g	21.6% 8.22g	38g per day for Men 19-50 years
Protein	15.4% 8.65g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Pie crust, deep dish, frozen, baked, made with enriched flour	Tostada shells, corn	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.06mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	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	33.3% 133μg	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	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	13% 1.97mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.7% 23.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, deep dish, frozen, baked, made with enriched flour	Tostada shells, corn	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	10.8% 108mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	43.8% 3.5mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	25.6% 108mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	15.6% 109mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	37% 557mg	62% 931mg	1500mg per day for Men 19-50 years
Zinc	6.7% 0.74mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.13% 4.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, deep dish, frozen, baked, made with enriched flour VS Tostada shells, corn per 5 oz

Compare the macro and micronutrient content in 5 oz of Pie crust, deep dish, frozen, baked, made with enriched flour 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, deep dish, frozen, baked, made with enriched flour vs Tostada shells, corn:

• 5 ounces of Pie crust, deep dish, frozen, baked, made with enriched flour have 1.4 times more Vitamin B2, 1.8 times more Vitamin B3 and 2.1 times more Vitamin B5 than Tostada shells, corn.
• While 5 oz of Tostada shells, corn contain 1.3 times more Vitamin B1 and 9.1 times more Vitamin B6 than Pie crust, deep dish, frozen, baked, made with enriched flour.

Comparing minerals per 5 ounces for Pie crust, deep dish, frozen, baked, made with enriched flour vs Tostada shells, corn:

• 5 ounces of Pie crust, deep dish, frozen, baked, made with enriched flour have 1.6 times more Iron, 1.5 times more Manganese and 2.3 times more Selenium than Tostada shells, corn.
• While 5 oz of Tostada shells, corn contain 3.3 times more Calcium, 1.7 times more Copper, 4.5 times more Magnesium, 2.6 times more Phosphorus, 2.3 times more Potassium, 1.7 times more Sodium and 2.4 times more Zinc than Pie crust, deep dish, frozen, baked, made with enriched flour.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pie crust, deep dish, frozen, baked, made with enriched flour have 1.4 times more Fat and 1.3 times more Saturated Fat than Tostada shells, corn.
• While 5 oz of Tostada shells, corn contain 2.2 times more Omega 6 and 2.5 times more Fiber than Pie crust, deep dish, frozen, baked, made with enriched flour.
• Both Pie crust, deep dish, frozen, baked, made with enriched flour and Tostada shells, corn offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per five ounces.