Comparing Nutrients in 1 pound 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	74.5% 2159kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	101% 32.2g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	80.5% 1.3g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	138% 23.5g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 288g	19.3% 25g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	15.5% 11.2g	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	0.63% 0.45g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 4.54g	NA	g per day for Men 19-50 years
Fiber	80% 30.4g	18% 6.8g	38g per day for Men 19-50 years
Protein	52% 29g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.6% 0.98mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	39% 0.51mg	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	78.2% 313μg	10.2% 41μg	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	13.6% 12.2mg	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	21% 3.13mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.5% 39μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taco shells, baked	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	45.4% 454mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	52.4% 0.47mg	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	93% 7.44mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	89.6% 376mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	88.7% 2.04mg	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	151% 1057mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	31% 1048mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	39.6% 21.8μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	98% 1470mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.78% 29g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Taco shells, baked VS Canned Carrots with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Taco shells, baked versus 1 lb of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Taco shells, baked has 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 Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 558 times more Vitamin A and more Vitamin C than Taco shells, baked.
• Both Taco shells, baked and Canned Carrots with Salt provide similar amounts of Vitamin E and Vitamin K per one pound.
• 1 pound of Taco shells, baked have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Taco shells, baked as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Taco shells, baked has 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 Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 14.5 times more Water than Taco shells, baked.
• Both Taco shells, baked and Canned Carrots with Salt contain similar levels of Copper per one pound.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Taco shells, baked has 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 Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 1.7 times more Sugars than Taco shells, baked.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein