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

Macros Ratio

	Protein	Fat	Carbs
Tostada shells, corn	5%	43%	52%
Crackers, wheat, reduced fat	8%	27%	65%

Macro Nutrients

	Tostada shells, corn	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Energy	32.4% 941kcal	30.4% 881kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.4g	27.4% 26.5g	97g per day for Men 19-50 years
Saturated Fat	43.5% 14g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	108% 1.72g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	72% 12.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	109% 142g	130g per day for Men 19-50 years
Sugars	NA	41% 29.8g	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	2.4% 1.75g	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	% 3.08g	g per day for Men 19-50 years
Sucrose	NA	% 18.3g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Tostada shells, corn	Crackers, 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	58.4% 0.7mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	63.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	23% 0.3mg	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	63% 252μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	11.6% 0.28μg	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	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tostada shells, corn	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Calcium	15% 151mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	49% 0.44mg	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	38% 3.04mg	125% 9.96mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	184% 4.22mg	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	57.5% 403mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	37.5% 20.6μg	55μg per day for Men 19-50 years
Sodium	87% 1304mg	103% 1540mg	1500mg per day for Men 19-50 years
Zinc	22% 2.44mg	31.4% 3.45mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	0.15% 5.4g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Tostada shells, corn have 2.4 times more Vitamin B6 than Crackers, wheat, reduced fat.
• While 7 oz of Crackers, wheat, reduced fat contain 1.8 times more Vitamin B1, 2.9 times more Vitamin B2, 3.3 times more Vitamin B3 and 2.7 times more Vitamin B5 than Tostada shells, corn.

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

• 7 ounces of Tostada shells, corn have 1.6 times more Magnesium than Crackers, wheat, reduced fat.
• While 7 oz of Crackers, wheat, reduced fat contain 1.5 times more Copper, 3.3 times more Iron, 5.9 times more Manganese, 1.3 times more Phosphorus, 4.7 times more Selenium and 1.4 times more Zinc than Tostada shells, corn.
• Both Tostada shells, corn and Crackers, wheat, reduced fat contain similar levels of Calcium, Potassium and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tostada shells, corn have 1.7 times more Fat, 3.3 times more Saturated Fat, 1.3 times more Omega 6 and 1.7 times more Fiber than Crackers, wheat, reduced fat.
• While 7 oz of Crackers, wheat, reduced fat contain 7 times more Omega 3 and 1.5 times more Protein than Tostada shells, corn.
• Both Tostada shells, corn and Crackers, wheat, reduced fat offer comparable quantities of Energy and Carbohydrate per seven ounces.