Comparing Nutrients in 14 ounces Taco shells, baked VS Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Taco shells, baked	5%	41%	54%
Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	4%	23%	73%

Macro Nutrients

	Taco shells, baked	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	65% 1889kcal	53% 1540kcal	2900kcal per day for Men 19-50 years
Fat	89% 86.5g	40.7% 39.5g	97g per day for Men 19-50 years
Saturated Fat	88% 28g	45% 14.3g	32g per day for Men 19-50 years
Omega 3	70.4% 1.13g	81.4% 1.3g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	67.8% 11.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	194% 252g	215% 279g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	143% 104g	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	24% 17.4g	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	% 0.4g	% 60.3g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 7.06g	g per day for Men 19-50 years
Fiber	70% 26.6g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	89% 802μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.4% 0.86mg	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.3% 7.4mg	168% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	159% 2.06mg	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	110% 441μg	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	0% 0mg	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	18.3% 2.74mg	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.4% 34μg	51% 61μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taco shells, baked	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	39.7% 397mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	30.4% 0.27mg	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	273% 22mg	8mg per day for Men 19-50 years
Magnesium	78.4% 329mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	97% 2.22mg	56% 1.3mg	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	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	27% 917mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	85.7% 1286mg	88.4% 1326mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.69% 25.4g	1.54% 57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Taco shells, baked vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 202 times more Vitamin A, 3 times more Vitamin B1, 7 times more Vitamin B2, 3.6 times more Vitamin B3, 2.6 times more Vitamin B6, 1.6 times more Vitamin B9, 1.3 times more Vitamin E and 1.8 times more Vitamin K than Taco shells, baked.
• Both Taco shells, baked as well as Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Taco shells, baked vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• Taco shells, baked have 6.3 times more Calcium, 1.6 times more Copper, 6.9 times more Magnesium, 1.7 times more Manganese, 2.7 times more Phosphorus, 2.3 times more Potassium, 1.5 times more Selenium and 4.2 times more Zinc than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 3.4 times more Iron than Taco shells, baked.
• Both Taco shells, baked and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have similar amounts of Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Taco shells, baked have 1.2 times more Energy, 2.2 times more Fat, 2 times more Saturated Fat, 1.8 times more Omega 6, 6.7 times more Fiber and 1.5 times more Protein than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 17.4 times more Sugars and 43.9 times more Fructose than Taco shells, baked.
• Both Taco shells, baked and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have similar amounts of Omega 3 and Carbohydrate per 14 oz.
• Both Taco shells, baked as well as Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.