Comparing Nutrients in 1 kilogram 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	164% 4760kcal	134% 3880kcal	2900kcal per day for Men 19-50 years
Fat	225% 218g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	222% 71g	113% 36g	32g per day for Men 19-50 years
Omega 3	178% 2.84g	205% 3.28g	1.6g per day for Men 19-50 years
Omega 6	305% 52g	171% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	488% 635g	541% 703g	130g per day for Men 19-50 years
Sugars	20.7% 15g	360% 261g	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	60.6% 44g	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	% 152g	g per day for Men 19-50 years
Sucrose	% 10g	% 18g	g per day for Men 19-50 years
Fiber	176% 67g	26.3% 10g	38g per day for Men 19-50 years
Protein	114% 64g	75% 42g	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	1.1% 10μg	224% 2020μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.16mg	541% 6.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	429% 5.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	424% 68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	400% 5.2mg	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	278% 1110μg	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	46% 6.9mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71.7% 86μg	128% 154μg	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	100% 1000mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	76.7% 0.69mg	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	689% 55mg	8mg per day for Men 19-50 years
Magnesium	198% 830mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	141% 3.24mg	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	124% 870mg	700mg per day for Men 19-50 years
Potassium	68% 2310mg	30% 1020mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	216% 3240mg	223% 3340mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	1.73% 64g	3.87% 143g	3700g per day for Men 19-50 years

Nutrient Comparison: Taco shells, baked VS Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) per 1 kg

Compare the macro and micronutrient content in 1 kg of Taco shells, baked versus 1 kg of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Taco shells, baked vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• 1 kg of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contains 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.
• 1 kilogram of Taco shells, baked have insufficient amounts of Vitamin A
• 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 one kilogram.

Comparing minerals per 1 kilogram for Taco shells, baked vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• 1 kilogram of Taco shells, baked has 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 1 kg of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contains 3.4 times more Iron than Taco shells, baked.
• Both Taco shells, baked and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain similar levels of Sodium per one kilogram.
• 1 kilogram of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Taco shells, baked has 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 1 kg of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contains 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) offer comparable quantities of Omega 3 and Carbohydrate per one kilogram.