Comparing Nutrients in 500 calories Tostada shells, cornVS Almonds

Weight per 500 calories

Tostada shells, corn

106g

Almonds

86.4g

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

Which food has more nutrients per 500 calories - Tostada shells, corn or Almonds?

Macros Ratio

Protein Fat Carbs

Tostada shells, corn

43%

52%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Tostada shells, cornvs Almonds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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25.4%24.7g

Fat

44.5%43g

24.7 gvs43 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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23%7.4g

Saturated Fat

10.3%3.3g

7.4 gvs3.3 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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8.18%0.13g

Omega 3

0.16%0.003g

0.13 gvs0.003 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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49.8%8.47g

Omega 6

62.6%10.6g

8.47 gvs10.6 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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52.3%68g

Carbohydrate

14.3%18.6g

68 gvs18.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

5.2%3.76g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs3.76 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.13%0.095g

≤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]

NA gvs0.095 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.15g

NA gvs0.15 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%3.4g

NA gvs3.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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16%6.1g

Fiber

28.4%10.8g

6.1 gvs10.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11.6%6.5g

Protein

32.6%18.3g

6.5 gvs18.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Tostada shells, cornvs Almonds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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31%0.37mg

Vitamin B1

14.8%0.18mg

Thiamine

0.37 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.63%0.099mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.099 mgvs0.98 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.2%1.64mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

1.64 mgvs3.12 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.03%0.2mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

0.2 mgvs0.41 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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29.5%0.38mg

Vitamin B6

9.1%0.12mg

Pyridoxine

0.38 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

164%49.2μg

Biotin

NA μgvs49.2 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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Vitamin B9

9.5%38μg

Folates and Folic Acid

NA μgvs38 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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Vitamin C

0%0mg

Ascorbic acid

NA mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

148%22mg

Tocopherols and Tocotrienols

NA mgvs22 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Tostada shells, cornvs Almonds

8%80mg

Calcium

23.2%232mg

80 mgvs232 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17.3%0.16mg

Copper

99%0.89mg

0.16 mgvs0.89 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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20%1.6mg

Iron

40%3.2mg

1.6 mgvs3.2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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19%80mg

Magnesium

55.5%233mg

80 mgvs233 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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16.6%0.38mg

Manganese

82%1.9mg

0.38 mgvs1.9 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

87%39μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs39 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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30.6%214mg

Phosphorus

59.3%415mg

214 mgvs415 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.35%250mg

Potassium

18.6%633mg

250 mgvs633 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.2%2.32μg

Selenium

6.44%3.54μg

2.32 μgvs3.54 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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46.2%693mg

Sodium

0.058%0.86mg

693 mgvs0.86 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11.8%1.3mg

Zinc

24.5%2.7mg

1.3 mgvs2.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.095%3.5g

Water

0.1%3.8g

3.5 gvs3.8 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Tostada shells, corn vs Almonds:

Tostada shells, corn have 2.1 times more Vitamin B1 and 3.2 times more Vitamin B6 than Almonds.
While Almonds contain 9.9 times more Vitamin B2, 1.9 times more Vitamin B3 and 2 times more Vitamin B5 than Tostada shells, corn.

Comparing minerals per 500 calories for Tostada shells, corn vs Almonds:

Tostada shells, corn have 802.5 times more Sodium than Almonds.
While Almonds contain 2.9 times more Calcium, 5.7 times more Copper, 2 times more Iron, 2.9 times more Magnesium, 4.9 times more Manganese, 1.9 times more Phosphorus, 2.5 times more Potassium, 1.5 times more Selenium and 2.1 times more Zinc than Tostada shells, corn.

Comparison of macro-nutrients per 500 calories:

Tostada shells, corn have 2.3 times more Saturated Fat, 50.5 times more Omega 3 and 3.7 times more Carbohydrate than Almonds.
While Almonds contain 1.7 times more Fat, 1.3 times more Omega 6, 1.8 times more Fiber and 2.8 times more Protein than Tostada shells, corn.
Both Tostada shells, corn and Almonds have similar amounts of Energy per 500 kcal.
Both Tostada shells, corn as well as Almonds have insufficient amounts of Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Tostada shells, cornVS Pan De Torta Salvadoran BreadAlmondsVS Pan De Torta Salvadoran BreadTostada shells, cornVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Tostada shells, cornVS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Tostada shells, corn or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: