Comparing Nutrients in 14 ounces Baked Red Potatoes VS Taco shells, baked

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Taco shells, baked	5%	41%	54%

Macro Nutrients

	Baked Red Potatoes	Taco shells, baked	Recommended Dietary Allowance
Energy	12% 345kcal	65% 1889kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	89% 86.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	88% 28g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	70.4% 1.13g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	121% 20.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	194% 252g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	8.2% 5.95g	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	2.4% 1.75g	0.55% 0.4g	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	% 2.2g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 3.97g	g per day for Men 19-50 years
Fiber	19% 7.14g	70% 26.6g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Taco shells, baked	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	71.4% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	46.3% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	62% 0.81mg	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	26.8% 107μg	68.5% 274μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	18.3% 2.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	28.4% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Taco shells, baked	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	39.7% 397mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	50% 0.45mg	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	34.7% 2.78mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	78.4% 329mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	97% 2.22mg	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	41% 286mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	27% 917mg	3400mg per day for Men 19-50 years
Selenium	NA	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	85.7% 1286mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	8.22% 304g	0.69% 25.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Taco shells, baked per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Red Potatoes versus 14 oz of Taco shells, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Taco shells, baked:

• 14 ounces of Baked Red Potatoes have more Vitamin C than Taco shells, baked.
• While 14 oz of Taco shells, baked contain 3 times more Vitamin B1, 1.6 times more Vitamin B2, 2.6 times more Vitamin B9, 8.6 times more Vitamin E and 3.1 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Taco shells, baked provide similar amounts of Vitamin B3 and Vitamin B6 per 14 ounces.
• 14 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
• 14 ounces of Taco shells, baked have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Taco shells, baked have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Taco shells, baked:

• 14 ounces of Baked Red Potatoes have 1.5 times more Copper, 2.4 times more Potassium and 12 times more Water than Taco shells, baked.
• While 14 oz of Taco shells, baked contain 11.1 times more Calcium, 2.3 times more Iron, 3 times more Magnesium, 3.2 times more Manganese, 3.2 times more Phosphorus, 27 times more Sodium and 4 times more Zinc than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Taco shells, baked contain 5.5 times more Energy, 145.3 times more Fat, 177.6 times more Saturated Fat, 18.9 times more Omega 3, 105.8 times more Omega 6, 3.2 times more Carbohydrate, 3.7 times more Fiber and 2.8 times more Protein than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6