Comparing Nutrients in 1 pound Carrots VS Taco shells, baked

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Taco shells, baked	5%	41%	54%

Macro Nutrients

	Carrots	Taco shells, baked	Recommended Dietary Allowance
Energy	6.4% 186kcal	74.5% 2159kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	101% 32.2g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	80.5% 1.3g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	138% 23.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	222% 288g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	9.4% 6.8g	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	3.44% 2.5g	0.63% 0.45g	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	% 2.68g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 16.3g	% 4.54g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	80% 30.4g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Carrots	Taco shells, baked	Recommended Dietary Allowance
Vitamin A	421% 3787μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	81.6% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.6% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	78.2% 313μg	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	29.7% 26.8mg	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	20% 3mg	21% 3.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	32.5% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Taco shells, baked	Recommended Dietary Allowance
Calcium	15% 150mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	57% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	0.36% 14.5μg	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	17% 1.36mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	89.6% 376mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	110% 2.54mg	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	22.7% 159mg	151% 1057mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	31% 1048mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	39.6% 21.8μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	98% 1470mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	11% 400g	0.78% 29g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Carrots vs Taco shells, baked:

• Raw Carrots have 835 times more Vitamin A, more Vitamin C and 1.5 times more Vitamin K than Taco shells, baked.
• While Taco shells, baked contain 3.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 1.5 times more Vitamin B6 and 3.6 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots and Taco shells, baked have similar amounts of Vitamin E per 1 lb.
• Both Raw Carrots as well as Taco shells, baked have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Carrots vs Taco shells, baked:

• Raw Carrots have 1.4 times more Potassium and 13.8 times more Water than Taco shells, baked.
• While Taco shells, baked contain 3 times more Calcium, 2.5 times more Copper, 5.5 times more Iron, 6.9 times more Magnesium, 3.9 times more Manganese, 6.7 times more Phosphorus, 48 times more Selenium, 4.7 times more Sodium and 6.7 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 1 pound:

• Raw Carrots have 3.2 times more Sugars than Taco shells, baked.
• While Taco shells, baked contain 11.6 times more Energy, 90.8 times more Fat, 222 times more Saturated Fat, 142 times more Omega 3, 51.8 times more Omega 6, 6.6 times more Carbohydrate, 2.4 times more Fiber and 6.9 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Taco shells, baked have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.