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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Tostada shells, corn	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	46.3% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.6% 0.51mg	21.5% 0.28mg	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	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14.8% 17.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

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

• 5 ounces of Tostada shells, corn have 1.9 times more Calcium than Crackers, whole-wheat, reduced fat.
• While 5 oz of Crackers, whole-wheat, reduced fat contain 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.
• Both Tostada shells, corn and Crackers, whole-wheat, reduced fat contain similar levels of Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

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