Comparing Nutrients in 5 ounces Pie, Dutch Apple, Commercially Prepared VS Tostada shells, corn

Macros Ratio

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

Macro Nutrients

	Pie, Dutch Apple, Commercially Prepared	Tostada shells, corn	Recommended Dietary Allowance
Energy	14% 411kcal	23% 672kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.3g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.28g	31% 9.94g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.83g	67% 11.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	48.6% 63g	70.3% 91g	130g per day for Men 19-50 years
Sugars	43% 31.2g	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	8.93% 6.48g	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	% 6.93g	NA	g per day for Men 19-50 years
Sucrose	% 15.6g	NA	g per day for Men 19-50 years
Fiber	5.97% 2.27g	21.6% 8.22g	38g per day for Men 19-50 years
Protein	5.5% 3.08g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Pie, Dutch Apple, Commercially Prepared	Tostada shells, corn	Recommended Dietary Allowance
Vitamin A	2.83% 25.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.8% 0.27mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.72% 0.14mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.25% 0.055mg	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	7.44% 29.8μg	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	8.98% 8.08mg	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	9.07% 1.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.4% 23.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, Dutch Apple, Commercially Prepared	Tostada shells, corn	Recommended Dietary Allowance
Calcium	2% 20mg	10.8% 108mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	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	16% 1.3mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	25.6% 108mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	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	5.87% 41mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	3.17% 108mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	19% 283mg	62% 931mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	1.57% 58.2g	0.13% 4.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, Dutch Apple, Commercially Prepared VS Tostada shells, corn per 5 oz

Compare the macro and micronutrient content in 5 oz of Pie, Dutch Apple, Commercially Prepared 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, Dutch Apple, Commercially Prepared vs Tostada shells, corn:

• 5 oz of Tostada shells, corn contain 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5 and 9.3 times more Vitamin B6 than Pie, Dutch Apple, Commercially Prepared.
• 5 ounces of Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B5

Comparing minerals per 5 ounces for Pie, Dutch Apple, Commercially Prepared vs Tostada shells, corn:

• 5 oz of Tostada shells, corn contain 5.4 times more Calcium, 1.7 times more Iron, 9.5 times more Magnesium, 1.6 times more Manganese, 7 times more Phosphorus, 3.1 times more Potassium, 3.3 times more Sodium and 6.5 times more Zinc than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared and Tostada shells, corn contain similar levels of Copper and Selenium per five ounces.
• 5 ounces of Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Tostada shells, corn contain 1.6 times more Energy, 2 times more Fat, 3 times more Saturated Fat, 4 times more Omega 6, 1.4 times more Carbohydrate, 3.6 times more Fiber and 2.8 times more Protein than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared and Tostada shells, corn offer comparable quantities of Omega 3 per five ounces.