Comparing Nutrients in 100 grams 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	14.3% 416kcal	16.3% 474kcal	2900kcal per day for Men 19-50 years
Fat	7.82% 7.6g	24% 23.4g	97g per day for Men 19-50 years
Saturated Fat	3.33% 1.07g	22% 7g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	7.75% 0.12g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.16g	47.2% 8.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	49.6% 64.4g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.9g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	11% 6.15g	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	15.4% 0.19mg	29.4% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	7.23% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	3.82% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	28% 0.36mg	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	7.5% 30μg	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	7.2% 1.08mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.4% 12.5μg	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	3.9% 39mg	7.6% 76mg	1000mg per day for Men 19-50 years
Copper	49.7% 0.45mg	16.4% 0.15mg	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	44.5% 3.56mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	18% 76mg	420mg per day for Men 19-50 years
Manganese	99% 2.3mg	15.8% 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	52% 364mg	29% 203mg	700mg per day for Men 19-50 years
Potassium	11% 373mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	49.7% 745mg	43.8% 657mg	1500mg per day for Men 19-50 years
Zinc	27% 3mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	0.09% 3.32g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, whole-wheat, reduced fat vs Tostada shells, corn:

• Crackers, whole-wheat, reduced fat have 3.4 times more Vitamin B3 and 4.7 times more Vitamin B5 than Tostada shells, corn.
• While 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.

Comparing minerals per 100 grams for Crackers, whole-wheat, reduced fat vs Tostada shells, corn:

• 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 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 have similar amounts of Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 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 have similar amounts of Energy and Carbohydrate per 100 g.
• Both Crackers, whole-wheat, reduced fat as well as Tostada shells, corn have insufficient amounts of Glucose and Sucrose in 100 g.