Comparing Nutrients in 14 ounces Taco shells, baked VS Toaster pastries, brown-sugar-cinnamon

Macros Ratio

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

Macro Nutrients

	Taco shells, baked	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Energy	65% 1889kcal	50.6% 1469kcal	2900kcal per day for Men 19-50 years
Fat	89% 86.5g	32.7% 31.7g	97g per day for Men 19-50 years
Saturated Fat	88% 28g	NA	32g per day for Men 19-50 years
Omega 3	70.4% 1.13g	NA	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	194% 252g	222% 288g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	149% 108g	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	0.55% 0.4g	6.84% 4.96g	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	% 0.4g	% 32g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 64.7g	g per day for Men 19-50 years
Fiber	70% 26.6g	24% 9.13g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.4% 0.86mg	218% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	183% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.3% 7.4mg	179% 28.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	177% 2.3mg	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	68.5% 274μg	136% 544μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18.3% 2.74mg	35% 5.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.4% 34μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taco shells, baked	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Calcium	39.7% 397mg	116% 1163mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	43.2% 0.39mg	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	81.4% 6.5mg	279% 22.3mg	8mg per day for Men 19-50 years
Magnesium	78.4% 329mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	97% 2.22mg	92% 2.1mg	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	132% 925mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	27% 917mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	85.7% 1286mg	96% 1433mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.69% 25.4g	1.5% 56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Taco shells, baked vs Toaster pastries, brown-sugar-cinnamon:

• Toaster pastries, brown-sugar-cinnamon contain 3.1 times more Vitamin B1, 7.5 times more Vitamin B2, 3.9 times more Vitamin B3, 2.9 times more Vitamin B6, 2 times more Vitamin B9 and 1.9 times more Vitamin E than Taco shells, baked.

Comparing minerals per 14 ounces for Taco shells, baked vs Toaster pastries, brown-sugar-cinnamon:

• Taco shells, baked have 4.6 times more Magnesium, 2.8 times more Phosphorus, 2.2 times more Potassium, 1.4 times more Selenium and 2.9 times more Zinc than Toaster pastries, brown-sugar-cinnamon.
• While Toaster pastries, brown-sugar-cinnamon contain 2.9 times more Calcium and 3.4 times more Iron than Taco shells, baked.
• Both Taco shells, baked and Toaster pastries, brown-sugar-cinnamon have similar amounts of Copper, Manganese and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Taco shells, baked have 1.3 times more Energy, 2.7 times more Fat, 2.9 times more Fiber and 1.6 times more Protein than Toaster pastries, brown-sugar-cinnamon.
• While Toaster pastries, brown-sugar-cinnamon contain 18.2 times more Sugars and 12.5 times more Fructose than Taco shells, baked.
• Both Taco shells, baked and Toaster pastries, brown-sugar-cinnamon have similar amounts of Carbohydrate per 14 oz.
• Both Taco shells, baked as well as Toaster pastries, brown-sugar-cinnamon have insufficient amounts of Glucose and Sucrose in 14 oz.