Comparing Nutrients in 7 ounces Crackers, whole-wheat, reduced fat VS Tostada shells, corn

Macros Ratio

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

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Tostada shells, corn	Recommended Dietary Allowance
Energy	28.5% 826kcal	32.4% 941kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	48% 46.4g	97g per day for Men 19-50 years
Saturated Fat	6.6% 2.1g	43.5% 14g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	37% 6.28g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	98% 128g	130g per day for Men 19-50 years
Sugars	3.34% 2.42g	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	0% 0g	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	% 0.64g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	40% 22.5g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	Tostada shells, corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	58.4% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.8% 1.8mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	55.4% 0.72mg	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	15% 59.5μg	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	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.3% 2.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.7% 25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Tostada shells, corn	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	32.6% 0.29mg	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	88.3% 7.06mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	197% 4.53mg	31.3% 0.72mg	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	103% 722mg	57.5% 403mg	700mg per day for Men 19-50 years
Potassium	21.8% 740mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	99% 1478mg	87% 1304mg	1500mg per day for Men 19-50 years
Zinc	54% 5.93mg	22% 2.44mg	11mg per day for Men 19-50 years
Water	0.14% 5.14g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat, reduced fat VS Tostada shells, corn per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, whole-wheat, reduced fat versus 7 oz of Tostada shells, corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, whole-wheat, reduced fat vs Tostada shells, corn:

• 7 ounces of Crackers, whole-wheat, reduced fat have 3.4 times more Vitamin B3 and 4.7 times more Vitamin B5 than Tostada shells, corn.
• While 7 oz of Tostada shells, corn contain 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.
• 7 ounces of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2

Comparing minerals per 7 ounces for Crackers, whole-wheat, reduced fat vs Tostada shells, corn:

• 7 ounces of Crackers, whole-wheat, reduced fat have 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.
• While 7 oz of Tostada shells, corn contain 1.9 times more Calcium than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Tostada shells, corn contain similar levels of Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, whole-wheat, reduced fat have 3.2 times more Omega 3, 1.9 times more Fiber and 1.8 times more Protein than Tostada shells, corn.
• While 7 oz of Tostada shells, corn contain 3.1 times more Fat, 6.6 times more Saturated Fat and 2.5 times more Omega 6 than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Tostada shells, corn offer comparable quantities of Energy and Carbohydrate per seven ounces.