Comparing Nutrients in 500 calories Tostada shells, cornVS Baked White Potatoes

Weight per 500 calories

Tostada shells, corn

106g

Baked White Potatoes

544g

Tostada shells, corn have 5.2 times more energy per 100g than Baked White Potatoes. It has very high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Tostada shells, corn or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Tostada shells, corn

43%

52%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Tostada shells, cornvs Baked White Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Baked Products rich in Energy

25.4%24.7g

Fat

0.84%0.82g

24.7 gvs0.82 g

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

Find Baked Products rich in Fat

23%7.4g

Saturated Fat

0.68%0.22g

7.4 gvs0.22 g

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

Find Baked Products rich in Saturated Fat

8.18%0.13g

Omega 3

5.1%0.082g

0.13 gvs0.082 g

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

Find Baked Products rich in Omega 3

49.8%8.47g

Omega 6

1.57%0.27g

8.47 gvs0.27 g

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

Find Baked Products rich in Omega 6

Cholesterol

0%0mg

NA mgvs0 mg

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

Find Baked Products rich in Cholesterol

52.3%68g

Carbohydrate

88%115g

68 gvs115 g

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

Find Baked Products rich in Carbohydrate

Sugars

11.5%8.3g

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

NA gvs8.3 g

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

Find Baked Products rich in Sugars

Fructose

2.7%1.96g

≤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 gvs1.96 g

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

Find Baked Products rich in Fructose

Glucose

%3.42g

NA gvs3.42 g

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

Find Baked Products rich in Glucose

Sucrose

%2.17g

NA gvs2.17 g

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

Find Baked Products rich in Sucrose

16%6.1g

Fiber

30%11.4g

6.1 gvs11.4 g

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

Find Baked Products rich in Fiber

11.6%6.5g

Protein

20.4%11.4g

6.5 gvs11.4 g

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

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Tostada shells, cornvs Baked White Potatoes

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

NA μgvs5.43 μg

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

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A

31%0.37mg

Vitamin B1

21.7%0.26mg

Thiamine

0.37 mgvs0.26 mg

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

Find Baked Products rich in Vitamin B1 Buy Vegan Vitamin B1

7.63%0.099mg

Vitamin B2

18%0.23mg

Riboflavin

0.099 mgvs0.23 mg

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

Find Baked Products rich in Vitamin B2 Buy Vegan Vitamin B2

10.2%1.64mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

1.64 mgvs8.3 mg

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

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

4.03%0.2mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

0.2 mgvs2.1 mg

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

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

29.5%0.38mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.38 mgvs1.15 mg

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

Find Baked Products rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Baked Products rich in Vitamin B7

Vitamin B9

51.6%207μg

Folates and Folic Acid

NA μgvs207 μg

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

Find Baked Products rich in Vitamin B9

Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12

Vitamin C

76%68.5mg

Ascorbic acid

NA mgvs68.5 mg

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

Find Baked Products rich in Vitamin C

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

Find Baked Products rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

NA mgvs0.22 mg

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

Find Baked Products rich in Vitamin E

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

NA μgvs14.7 μg

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

Find Baked Products rich in Vitamin K

Minerals

Tostada shells, cornvs Baked White Potatoes

8%80mg

Calcium

5.43%54.3mg

80 mgvs54.3 mg

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

Find Baked Products rich in Calcium

17.3%0.16mg

Copper

76.7%0.69mg

0.16 mgvs0.69 mg

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

Find Baked Products rich in Copper

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 .

Find Baked Products rich in Fluoride

20%1.6mg

Iron

43.5%3.48mg

1.6 mgvs3.48 mg

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

Find Baked Products rich in Iron

19%80mg

Magnesium

35%147mg

80 mgvs147 mg

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

Find Baked Products rich in Magnesium

16.6%0.38mg

Manganese

44.7%1.03mg

0.38 mgvs1.03 mg

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

Find Baked Products rich in Manganese

Molybdenum

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 .

Find Baked Products rich in Molybdenum

30.6%214mg

Phosphorus

58.2%408mg

214 mgvs408 mg

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

Find Baked Products rich in Phosphorus

7.35%250mg

Potassium

87%2957mg

250 mgvs2957 mg

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

Find Baked Products rich in Potassium

4.2%2.32μg

Selenium

4.94%2.7μg

2.32 μgvs2.7 μg

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

Find Baked Products rich in Selenium

46.2%693mg

Sodium

2.54%38mg

693 mgvs38 mg

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

Find Baked Products rich in Sodium

11.8%1.3mg

Zinc

17.3%1.9mg

1.3 mgvs1.9 mg

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

Find Baked Products rich in Zinc

0.095%3.5g

Water

11%410g

3.5 gvs410 g

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

Find Baked Products rich in Water

Lets compare vitamin content per 500 calories of Tostada shells, corn vs Baked White Potatoes:

Tostada shells, corn have 1.4 times more Vitamin B1 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.4 times more Vitamin B2, 5.1 times more Vitamin B3, 10.3 times more Vitamin B5 and 3 times more Vitamin B6 than Tostada shells, corn.

Comparing minerals per 500 calories for Tostada shells, corn vs Baked White Potatoes:

Tostada shells, corn have 1.5 times more Calcium and 18.2 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 4.4 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 2.7 times more Manganese, 1.9 times more Phosphorus, 11.8 times more Potassium, 1.5 times more Zinc and 117.1 times more Water than Tostada shells, corn.
Both Tostada shells, corn as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Tostada shells, corn have 30.3 times more Fat, 34 times more Saturated Fat, 1.6 times more Omega 3 and 31.8 times more Omega 6 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.7 times more Carbohydrate, 1.9 times more Fiber and 1.8 times more Protein than Tostada shells, corn.
Both Tostada shells, corn and Baked Whole White Potatoes have similar amounts of Energy per 500 kcal.
Both Tostada shells, corn as well as Baked Whole White Potatoes have insufficient amounts of Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Tostada shells, cornVS Pan De Torta Salvadoran BreadBaked White PotatoesVS Pan De Torta Salvadoran BreadTostada shells, cornVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Tostada shells, cornVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Tostada shells, corn or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: