Comparing Nutrients in 1 kilogram Taco shells, baked VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Taco shells, baked	5%	41%	54%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Taco shells, baked	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	164% 4760kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	225% 218g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	222% 71g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	178% 2.84g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	305% 52g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	488% 635g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	20.7% 15g	34.2% 25g	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	1.38% 1g	NA	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 10g	NA	g per day for Men 19-50 years
Fiber	176% 67g	39.5% 15g	38g per day for Men 19-50 years
Protein	114% 64g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.16mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	86% 1.12mg	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	173% 690μg	22.5% 90μg	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	30% 27mg	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	46% 6.9mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71.7% 86μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taco shells, baked	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	100% 1000mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	116% 1.04mg	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	205% 16.4mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	198% 830mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	196% 4.5mg	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	333% 2330mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	68% 2310mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	216% 3240mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	1.73% 64g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Taco shells, baked vs Canned Carrots with Salt:

• Taco shells, baked have 12 times more Vitamin B1, 2.7 times more Vitamin B2, 3.4 times more Vitamin B3, 1.8 times more Vitamin B6 and 7.7 times more Vitamin B9 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 558 times more Vitamin A and more Vitamin C than Taco shells, baked.
• Both Taco shells, baked and Drained Canned Carrots with Salt have similar amounts of Vitamin E and Vitamin K per 1 kg.
• Both Taco shells, baked as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Taco shells, baked vs Canned Carrots with Salt:

• Taco shells, baked have 4 times more Calcium, 2.6 times more Iron, 10.4 times more Magnesium, 1.2 times more Manganese, 9.7 times more Phosphorus, 1.3 times more Potassium, 12 times more Selenium, 1.3 times more Sodium and 6.2 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 14.5 times more Water than Taco shells, baked.
• Both Taco shells, baked and Drained Canned Carrots with Salt have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Taco shells, baked have 19 times more Energy, 114.7 times more Fat, 197.4 times more Saturated Fat, 25.8 times more Omega 3, 65.6 times more Omega 6, 11.5 times more Carbohydrate, 4.5 times more Fiber and 10 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.7 times more Sugars than Taco shells, baked.
• Both Taco shells, baked as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.