Comparing Nutrients in 7 ounces Tostada shells, corn VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Tostada shells, corn	5%	43%	52%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Tostada shells, corn	Baked Potato Skin	Recommended Dietary Allowance
Energy	32.4% 941kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	43.5% 14g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	70.3% 91g	130g per day for Men 19-50 years
Sugars	NA	3.83% 2.78g	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	41.3% 15.7g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Tostada shells, corn	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.4% 0.7mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	94% 1.2mg	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	11% 43.7μg	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	29.8% 26.8mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tostada shells, corn	Baked Potato Skin	Recommended Dietary Allowance
Calcium	15% 151mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	180% 1.62mg	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	175% 14mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	53% 1.22mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	87% 1304mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	22% 2.44mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Tostada shells, corn VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Tostada shells, corn versus 7 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tostada shells, corn vs Baked Potato Skin:

• 7 ounces of Tostada shells, corn have 2.9 times more Vitamin B1 than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2 times more Vitamin B3, 4.5 times more Vitamin B5 and 1.7 times more Vitamin B6 than Tostada shells, corn.
• Both Tostada shells, corn and Baked Potato Skin provide similar amounts of Vitamin B2 per seven ounces.

Comparing minerals per 7 ounces for Tostada shells, corn vs Baked Potato Skin:

• 7 ounces of Tostada shells, corn have 2.2 times more Calcium, 1.8 times more Magnesium, 2 times more Phosphorus, 3.1 times more Selenium, 31.3 times more Sodium and 2.5 times more Zinc than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 5.5 times more Copper, 4.6 times more Iron, 1.7 times more Manganese and 2.4 times more Potassium than Tostada shells, corn.
• 7 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tostada shells, corn have 2.4 times more Energy, 233.8 times more Fat, 269.7 times more Saturated Fat, 12.4 times more Omega 3, 250.8 times more Omega 6, 1.4 times more Carbohydrate and 1.4 times more Protein than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.4 times more Fiber than Tostada shells, corn.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6