Comparing Nutrients in 100 calories Toaster pastries, brown-sugar-cinnamon VS Taco shells, baked

Weight per 100 calories

• Toaster pastries, brown-sugar-cinnamon: 27g
• Taco shells, baked: 21g

Taco shells, baked have 1.3 times more energy per unit of mass than Toaster pastries, brown-sugar-cinnamon, which is very high in comparison to other foods. Toaster pastries, brown-sugar-cinnamon having high energy density.

Which food has more nutrients per 100 calories - Toaster pastries, brown-sugar-cinnamon or Taco shells, baked?

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%
Taco shells, baked	5%	41%	54%

Macro Nutrients

	Toaster pastries, brown-sugar-cinnamon	Taco shells, baked	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.22% 2.16g	4.7% 4.58g	97g per day for Men 19-50 years
Saturated Fat	NA	4.66% 1.5g	32g per day for Men 19-50 years
Omega 3	NA	3.73% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	6.4% 1.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	10.3% 13.3g	130g per day for Men 19-50 years
Sugars	10% 7.36g	0.43% 0.32g	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	0.47% 0.34g	0.029% 0.021g	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	% 2.17g	% 0.021g	g per day for Men 19-50 years
Sucrose	% 4.4g	% 0.21g	g per day for Men 19-50 years
Fiber	1.64% 0.62g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	1.96% 1.1g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, brown-sugar-cinnamon	Taco shells, baked	Recommended Dietary Allowance
Vitamin A	NA	0.023% 0.21μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.2% 1.95mg	2.45% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.95% 0.097mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	3.3% 0.043mg	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	9.26% 37μg	3.62% 14.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	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	2.4% 0.36mg	0.97% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, brown-sugar-cinnamon	Taco shells, baked	Recommended Dietary Allowance
Calcium	7.9% 79mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	2.94% 0.026mg	2.64% 0.024mg	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% 1.5mg	4.3% 0.34mg	8mg per day for Men 19-50 years
Magnesium	1.16% 4.86mg	4.15% 17.4mg	420mg per day for Men 19-50 years
Manganese	6.27% 0.14mg	5.1% 0.12mg	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	3.24% 22.7mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	0.83% 28.4mg	1.43% 48.5mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.95μg	1.83% 1μg	55μg per day for Men 19-50 years
Sodium	6.5% 98mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	1.35% 0.15mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.036% 1.34g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Toaster pastries, brown-sugar-cinnamon vs Taco shells, baked:

• Toaster pastries, brown-sugar-cinnamon have 3.9 times more Vitamin B1, 9.6 times more Vitamin B2, 5 times more Vitamin B3, 3.7 times more Vitamin B6, 2.6 times more Vitamin B9 and 2.5 times more Vitamin E than Taco shells, baked.

Comparing minerals per 100 calories for Toaster pastries, brown-sugar-cinnamon vs Taco shells, baked:

• Toaster pastries, brown-sugar-cinnamon have 3.8 times more Calcium, 4.4 times more Iron, 1.2 times more Manganese and 1.4 times more Sodium than Taco shells, baked.
• While Taco shells, baked contain 3.6 times more Magnesium, 2.2 times more Phosphorus, 1.7 times more Potassium and 2.3 times more Zinc than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Taco shells, baked have similar amounts of Copper and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Toaster pastries, brown-sugar-cinnamon have 1.5 times more Carbohydrate and 23.4 times more Sugars than Taco shells, baked.
• While Taco shells, baked contain 2.1 times more Fat and 2.3 times more Fiber than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Taco shells, baked have similar amounts of Energy and Protein per 100 kcal.
• Both Toaster pastries, brown-sugar-cinnamon as well as Taco shells, baked have insufficient amounts of Fructose, Glucose and Sucrose in 100 kcal.