Comparing Nutrients in 100 grams 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	16.3% 474kcal	15.3% 444kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.4g	13.8% 13.4g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	6.6% 2.1g	32g per day for Men 19-50 years
Omega 3	7.75% 0.12g	54% 0.87g	1.6g per day for Men 19-50 years
Omega 6	47.2% 8.03g	36.4% 6.18g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.6% 64.4g	55% 71.5g	130g per day for Men 19-50 years
Sugars	NA	20.7% 15g	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	1.2% 0.88g	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	% 1.55g	g per day for Men 19-50 years
Sucrose	NA	% 9.24g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	11% 6.15g	16.7% 9.34g	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	29.4% 0.35mg	52% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.23% 0.094mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	32% 5.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.82% 0.19mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	11.5% 0.15mg	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	31.8% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	5.83% 0.14μg	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	7.87% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.6% 24.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tostada shells, corn	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Calcium	7.6% 76mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	24.8% 0.22mg	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	19% 1.53mg	62.8% 5mg	8mg per day for Men 19-50 years
Magnesium	18% 76mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	92% 2.13mg	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	29% 203mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	6.18% 210mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	43.8% 657mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	0.09% 3.32g	0.074% 2.73g	3700g per day for Men 19-50 years

Nutrient Comparison: Tostada shells, corn VS Crackers, wheat, reduced fat per 100 g

Compare the macro and micronutrient content in 100 g of Tostada shells, corn versus 100 g of Crackers, wheat, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Tostada shells, corn have 2.4 times more Vitamin B6 than Crackers, wheat, reduced fat.
• While 100 g 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 100 grams for Tostada shells, corn vs Crackers, wheat, reduced fat:

• 100 grams of Tostada shells, corn have 1.6 times more Magnesium than Crackers, wheat, reduced fat.
• While 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g 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 100 grams.