Comparing Nutrients in 7 ounces Tostada shells, corn VS Pie crust, refrigerated, regular, unbaked

Macros Ratio

	Protein	Fat	Carbs
Tostada shells, corn	5%	43%	52%
Pie crust, refrigerated, regular, unbaked	3%	51%	46%

Macro Nutrients

	Tostada shells, corn	Pie crust, refrigerated, regular, unbaked	Recommended Dietary Allowance
Energy	32.4% 941kcal	30.5% 883kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.4g	52% 50.5g	97g per day for Men 19-50 years
Saturated Fat	43.5% 14g	59.5% 19g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	16.2% 0.26g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	35% 5.95g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	78% 101g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30.3% 11.5g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Tostada shells, corn	Pie crust, refrigerated, regular, unbaked	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.4% 0.7mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	14.2% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	3.05% 0.04mg	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	12.4% 49.6μg	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	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tostada shells, corn	Pie crust, refrigerated, regular, unbaked	Recommended Dietary Allowance
Calcium	15% 151mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	9.92% 0.089mg	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	25.3% 2.02mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	15.6% 0.36mg	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	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	4.26% 145mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	87% 1304mg	54% 812mg	1500mg per day for Men 19-50 years
Zinc	22% 2.44mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	1.03% 38.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Tostada shells, corn VS Pie crust, refrigerated, regular, unbaked per 7 oz

Compare the macro and micronutrient content in 7 oz of Tostada shells, corn versus 7 oz of Pie crust, refrigerated, regular, unbaked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tostada shells, corn vs Pie crust, refrigerated, regular, unbaked:

• 7 ounces of Tostada shells, corn have 5.3 times more Vitamin B1, 1.8 times more Vitamin B2, 1.4 times more Vitamin B3 and 18.2 times more Vitamin B6 than Pie crust, refrigerated, regular, unbaked.
• While 7 oz of Pie crust, refrigerated, regular, unbaked contain 1.6 times more Vitamin B5 than Tostada shells, corn.
• 7 ounces of Pie crust, refrigerated, regular, unbaked have insufficient amounts of Vitamin B6

Comparing minerals per 7 ounces for Tostada shells, corn vs Pie crust, refrigerated, regular, unbaked:

• 7 ounces of Tostada shells, corn have 7.6 times more Calcium, 3.3 times more Copper, 1.5 times more Iron, 9.5 times more Magnesium, 2 times more Manganese, 4.5 times more Phosphorus, 3.2 times more Potassium, 1.6 times more Sodium and 6.2 times more Zinc than Pie crust, refrigerated, regular, unbaked.
• While 7 oz of Pie crust, refrigerated, regular, unbaked contain 1.8 times more Selenium than Tostada shells, corn.
• 7 ounces of Pie crust, refrigerated, regular, unbaked lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tostada shells, corn have 2.7 times more Omega 6, 1.3 times more Carbohydrate, 3.2 times more Fiber and 2.1 times more Protein than Pie crust, refrigerated, regular, unbaked.
• While 7 oz of Pie crust, refrigerated, regular, unbaked contain 1.4 times more Saturated Fat than Tostada shells, corn.
• Both Tostada shells, corn and Pie crust, refrigerated, regular, unbaked offer comparable quantities of Energy, Fat and Omega 3 per seven ounces.