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Comparing Nutrients in 300 calories Crackers, wheat, reduced fatVS Tostada shells, corn

Weight per 300 calories

Crackers, wheat, reduced fat
67.6g
Tostada shells, corn
63.3g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Crackers, wheat, reduced fat or Tostada shells, corn?

Macros Ratio

Protein Fat Carbs

Crackers, wheat, reduced fat
8%
27%
65%
Tostada shells, corn
5%
43%
52%
300 kcal ▼

Macro Nutrients

Crackers, wheat, reduced fatvs Tostada shells, corn
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.3%9.03g
Fat
15.3%14.8g
9.03 gvs14.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.46%1.43g
Saturated Fat
14%4.44g
1.43 gvs4.44 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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36.6%0.59g
Omega 3
4.9%0.078g
0.59 gvs0.078 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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24.6%4.18g
Omega 6
30%5.08g
4.18 gvs5.08 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
NA
0 mgvsNA mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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37%48.3g
Carbohydrate
31.4%40.8g
48.3 gvs40.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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14%10g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
10 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.82%0.59g
Fructose
NA
≤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]
0.59 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.05g
Glucose
NA
1.05 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%6.24g
Sucrose
NA
6.24 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.05%2.3g
Fiber
9.66%3.67g
2.3 gvs3.67 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11.3%6.3g
Protein
6.95%3.9g
6.3 gvs3.9 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Crackers, wheat, reduced fatvs Tostada shells, corn
0%0μg
Vitamin A
NA
RAE, retinol activity equivalents
0 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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35%0.42mg
Vitamin B1
18.6%0.22mg
Thiamine
0.42 mgvs0.22 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14%0.18mg
Vitamin B2
4.58%0.059mg
Riboflavin
0.18 mgvs0.059 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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21.6%3.46mg
Vitamin B3
6.14%0.98mg
Niacin, nicotinic acid, niacinamide
3.46 mgvs0.98 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.9%0.34mg
Vitamin B5
2.4%0.12mg
Pantothenic acid
0.34 mgvs0.12 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.8%0.1mg
Vitamin B6
17.7%0.23mg
Pyridoxine
0.1 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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21.5%86μg
Vitamin B9
NA
Folates and Folic Acid
86 μgvsNA μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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3.94%0.095μg
Vitamin B12
NA
Cobalamin
0.095 μgvsNA μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
NA
Ascorbic acid
0 mgvsNA mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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5.3%0.8mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.8 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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14%16.7μg
Vitamin K
NA
Phytomenadione or phylloquinone
16.7 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Crackers, wheat, reduced fatvs Tostada shells, corn
5.4%54mg
Calcium
4.8%48mg
54 mgvs48 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16.7%0.15mg
Copper
10.4%0.094mg
0.15 mgvs0.094 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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42.4%3.4mg
Iron
12%0.97mg
3.4 mgvs0.97 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.56%31.8mg
Magnesium
11.5%48mg
31.8 mgvs48 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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62.5%1.44mg
Manganese
10%0.23mg
1.44 mgvs0.23 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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25%174mg
Phosphorus
18.4%128mg
174 mgvs128 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.17%142mg
Potassium
4.4%150mg
142 mgvs150 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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12.8%7.03μg
Selenium
2.53%1.4μg
7.03 μgvs1.4 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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35%524mg
Sodium
27.7%416mg
524 mgvs416 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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10.7%1.18mg
Zinc
7.08%0.78mg
1.18 mgvs0.78 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.05%1.84g
Water
0.057%2.1g
1.84 gvs2.1 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Crackers, wheat, reduced fat vs Tostada shells, corn:
Comparing minerals per 300 calories for Crackers, wheat, reduced fat vs Tostada shells, corn:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Crackers, wheat, reduced fatVS Pan De Torta Salvadoran BreadTostada shells, cornVS Pan De Torta Salvadoran Bread
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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