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Comparing Nutrients in 100 calories Crackers, wheat, reduced fatVS Tostada shells, corn

Weight per 100 calories

Crackers, wheat, reduced fat
22.5g
Tostada shells, corn
21g

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

Which food has more nutrients per 100 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%
100 kcal ▼

Macro Nutrients

Crackers, wheat, reduced fatvs Tostada shells, corn
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.1%3g
Fat
5.1%4.93g
3 gvs4.93 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.5%0.48g
Saturated Fat
4.62%1.48g
0.48 gvs1.48 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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12.2%0.2g
Omega 3
1.64%0.026g
0.2 gvs0.026 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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8.2%1.4g
Omega 6
9.96%1.7g
1.4 gvs1.7 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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12.4%16g
Carbohydrate
10.5%13.6g
16 gvs13.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.66%3.4g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.4 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.27%0.2g
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]
0.2 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.35g
Glucose
NA
0.35 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.1g
Sucrose
NA
2.1 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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2%0.77g
Fiber
3.22%1.22g
0.77 gvs1.22 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.76%2.1g
Protein
2.3%1.3g
2.1 gvs1.3 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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11.7%0.14mg
Vitamin B1
6.2%0.074mg
Thiamine
0.14 mgvs0.074 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.68%0.061mg
Vitamin B2
1.53%0.02mg
Riboflavin
0.061 mgvs0.02 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.2%1.15mg
Vitamin B3
2.05%0.33mg
Niacin, nicotinic acid, niacinamide
1.15 mgvs0.33 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.3%0.11mg
Vitamin B5
0.81%0.04mg
Pantothenic acid
0.11 mgvs0.04 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.6%0.034mg
Vitamin B6
5.9%0.077mg
Pyridoxine
0.034 mgvs0.077 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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7.15%28.6μg
Vitamin B9
NA
Folates and Folic Acid
28.6 μgvsNA μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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1.3%0.032μg
Vitamin B12
NA
Cobalamin
0.032 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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1.77%0.27mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.27 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.64%5.56μg
Vitamin K
NA
Phytomenadione or phylloquinone
5.56 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
1.8%18mg
Calcium
1.6%16mg
18 mgvs16 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.6%0.05mg
Copper
3.47%0.031mg
0.05 mgvs0.031 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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14%1.13mg
Iron
4.03%0.32mg
1.13 mgvs0.32 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.52%10.6mg
Magnesium
3.8%16mg
10.6 mgvs16 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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21%0.48mg
Manganese
3.33%0.077mg
0.48 mgvs0.077 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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8.3%58mg
Phosphorus
6.1%43mg
58 mgvs43 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.4%47.3mg
Potassium
1.47%50mg
47.3 mgvs50 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.26%2.34μg
Selenium
0.84%0.46μg
2.34 μgvs0.46 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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11.7%175mg
Sodium
9.24%139mg
175 mgvs139 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.56%0.39mg
Zinc
2.36%0.26mg
0.39 mgvs0.26 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.017%0.61g
Water
0.019%0.7g
0.61 gvs0.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Crackers, wheat, reduced fat vs Tostada shells, corn:
Comparing minerals per 100 calories for Crackers, wheat, reduced fat vs Tostada shells, corn:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 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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