Comparing Nutrients in 7 ounces Tostada shells, corn VS Pie, Dutch Apple, Commercially Prepared

Macros Ratio

	Protein	Fat	Carbs
Tostada shells, corn	5%	43%	52%
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%

Macro Nutrients

	Tostada shells, corn	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Energy	32.4% 941kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.4g	23.5% 23g	97g per day for Men 19-50 years
Saturated Fat	43.5% 14g	14.3% 4.6g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	23.3% 3.97g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	68% 88.4g	130g per day for Men 19-50 years
Sugars	NA	60.3% 43.7g	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	12.5% 9.07g	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	% 9.7g	g per day for Men 19-50 years
Sucrose	NA	% 22g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Tostada shells, corn	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Vitamin A	NA	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.4% 0.7mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	5.95% 0.077mg	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	10.4% 41.7μg	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	12.6% 11.3mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27% 32.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tostada shells, corn	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Calcium	15% 151mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	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	38% 3.04mg	22.6% 1.8mg	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	20% 0.46mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	87% 1304mg	26.5% 397mg	1500mg per day for Men 19-50 years
Zinc	22% 2.44mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	2.2% 81.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Tostada shells, corn VS Pie, Dutch Apple, Commercially Prepared per 7 oz

Compare the macro and micronutrient content in 7 oz of Tostada shells, corn versus 7 oz of Pie, Dutch Apple, Commercially Prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tostada shells, corn vs Pie, Dutch Apple, Commercially Prepared:

• 7 ounces of Tostada shells, corn have 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5 and 9.3 times more Vitamin B6 than Pie, Dutch Apple, Commercially Prepared.
• 7 ounces of Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B5

Comparing minerals per 7 ounces for Tostada shells, corn vs Pie, Dutch Apple, Commercially Prepared:

• 7 ounces of Tostada shells, corn have 5.4 times more Calcium, 1.7 times more Iron, 9.5 times more Magnesium, 1.6 times more Manganese, 7 times more Phosphorus, 3.1 times more Potassium, 3.3 times more Sodium and 6.5 times more Zinc than Pie, Dutch Apple, Commercially Prepared.
• Both Tostada shells, corn and Pie, Dutch Apple, Commercially Prepared contain similar levels of Copper and Selenium per seven ounces.
• 7 ounces of Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tostada shells, corn have 1.6 times more Energy, 2 times more Fat, 3 times more Saturated Fat, 4 times more Omega 6, 1.4 times more Carbohydrate, 3.6 times more Fiber and 2.8 times more Protein than Pie, Dutch Apple, Commercially Prepared.
• Both Tostada shells, corn and Pie, Dutch Apple, Commercially Prepared offer comparable quantities of Omega 3 per seven ounces.