Comparing Nutrients in 1 pound Taco shells, baked VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Taco shells, baked	5%	41%	54%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Taco shells, baked	Boiled Carrots	Recommended Dietary Allowance
Energy	74.5% 2159kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	101% 32.2g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	80.5% 1.3g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	138% 23.5g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 288g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	21.6% 15.6g	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	2.25% 1.63g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	% 4.54g	% 12.2g	g per day for Men 19-50 years
Fiber	80% 30.4g	36% 13.6g	38g per day for Men 19-50 years
Protein	52% 29g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.6% 0.98mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	53.4% 0.69mg	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	16% 63.5μg	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	18% 16.3mg	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	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.5% 39μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taco shells, baked	Boiled Carrots	Recommended Dietary Allowance
Calcium	45.4% 454mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.4% 215μg	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	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	89.6% 376mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	30.6% 0.7mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	31% 1048mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	39.6% 21.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	98% 1470mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.78% 29g	11% 409g	3700g per day for Men 19-50 years

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

• Taco shells, baked have 3.3 times more Vitamin B1, 1.8 times more Vitamin B2, 2.9 times more Vitamin B3, 1.3 times more Vitamin B6 and 4.9 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 852 times more Vitamin A, more Vitamin C, 1.5 times more Vitamin E and 1.6 times more Vitamin K than Taco shells, baked.
• Both Taco shells, baked as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Taco shells, baked have 3.3 times more Calcium, 6.6 times more Copper, 4.8 times more Iron, 8.3 times more Magnesium, 3.6 times more Manganese, 7.8 times more Phosphorus, 6.9 times more Selenium, 5.6 times more Sodium and 8.1 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 14.1 times more Water than Taco shells, baked.
• Both Taco shells, baked and Boiled and Drained Carrots have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Taco shells, baked have 13.6 times more Energy, 121.1 times more Fat, 236.8 times more Saturated Fat, 284 times more Omega 3, 59.6 times more Omega 6, 7.7 times more Carbohydrate, 2.2 times more Fiber and 8.4 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.3 times more Sugars than Taco shells, baked.
• Both Taco shells, baked as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.