Comparing Nutrients in 5 ounces Tostada shells, corn VS Pan De Torta Salvadoran Bread

Macros Ratio

	Protein	Fat	Carbs
Tostada shells, corn	5%	43%	52%
Pan De Torta Salvadoran Bread	7%	40%	53%

Macro Nutrients

	Tostada shells, corn	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Energy	23% 672kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	25.5% 24.7g	97g per day for Men 19-50 years
Saturated Fat	31% 9.94g	13.5% 4.3g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	67% 11.4g	68% 11.6g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	56% 72.7g	130g per day for Men 19-50 years
Sugars	NA	35.4% 25.7g	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	0.49% 0.35g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 24.5g	g per day for Men 19-50 years
Fiber	21.6% 8.22g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Tostada shells, corn	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	41.6% 6.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.6% 0.51mg	5.45% 0.071mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tostada shells, corn	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Calcium	10.8% 108mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	4.72% 0.043mg	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	27% 2.17mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	25.6% 108mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.51mg	16% 0.37mg	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	41% 288mg	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	34.8% 19μg	55μg per day for Men 19-50 years
Sodium	62% 931mg	37% 553mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	0.13% 4.7g	0.86% 31.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tostada shells, corn vs Pan De Torta Salvadoran Bread:

• Tostada shells, corn have 5 times more Vitamin B1 and 7.3 times more Vitamin B6 than Pan De Torta Salvadoran Pound Cake Type Bread.
• While Pan De Torta Salvadoran Pound Cake Type Bread contains 1.9 times more Vitamin B2, 3 times more Vitamin B3 and 2.9 times more Vitamin B5 than Tostada shells, corn.

Comparing minerals per 5 ounces for Tostada shells, corn vs Pan De Torta Salvadoran Bread:

• Tostada shells, corn have 1.7 times more Calcium, 4.9 times more Copper, 4 times more Magnesium, 1.4 times more Manganese, 1.7 times more Sodium and 2 times more Zinc than Pan De Torta Salvadoran Pound Cake Type Bread.
• While Pan De Torta Salvadoran Pound Cake Type Bread contains 1.4 times more Iron, 1.5 times more Phosphorus and 6.1 times more Selenium than Tostada shells, corn.
• Both Tostada shells, corn and Pan De Torta Salvadoran Pound Cake Type Bread have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Tostada shells, corn have 1.2 times more Energy, 1.3 times more Fat, 2.3 times more Saturated Fat, 1.3 times more Carbohydrate and 3.4 times more Fiber than Pan De Torta Salvadoran Pound Cake Type Bread.
• While Pan De Torta Salvadoran Pound Cake Type Bread contains 9.8 times more Omega 3 than Tostada shells, corn.
• Both Tostada shells, corn and Pan De Torta Salvadoran Pound Cake Type Bread have similar amounts of Omega 6 and Protein per 5 oz.
• Both Tostada shells, corn as well as Pan De Torta Salvadoran Pound Cake Type Bread have insufficient amounts of Glucose and Sucrose in 5 oz.