Comparing Nutrients in 5 ounces Tostada shells, corn VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Tostada shells, corn	5%	43%	52%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Tostada shells, corn	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	23% 672kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	31% 9.94g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	67% 11.4g	2.36% 0.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	0.57% 0.41g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 0.24g	g per day for Men 19-50 years
Fiber	21.6% 8.22g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Tostada shells, corn	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	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	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.6% 0.51mg	18.8% 0.24mg	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	7.8% 31μg	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	18.6% 16.7mg	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	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tostada shells, corn	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	10.8% 108mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	23% 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	27% 2.17mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	25.6% 108mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.51mg	13.5% 0.31mg	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	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	62% 931mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.13% 4.7g	2.4% 89.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tostada shells, corn vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Tostada shells, corn have 2.9 times more Vitamin B1, 3 times more Vitamin B2 and 2.1 times more Vitamin B6 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Vitamin B3 and 2.6 times more Vitamin B5 than Tostada shells, corn.

Comparing minerals per 5 ounces for Tostada shells, corn vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Tostada shells, corn have 5.8 times more Calcium, 2 times more Iron, 2.7 times more Magnesium, 1.7 times more Manganese, 2.1 times more Phosphorus, 22 times more Selenium, 1.7 times more Sodium and 3.1 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Potassium and 19 times more Water than Tostada shells, corn.
• Both Tostada shells, corn and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Tostada shells, corn have 2.9 times more Energy, 4.6 times more Fat, 6.5 times more Saturated Fat, 6.9 times more Omega 3, 28.4 times more Omega 6, 2.3 times more Carbohydrate, 2.5 times more Fiber and 2.5 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Tostada shells, corn as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Glucose and Sucrose in 5 oz.