Comparing Nutrients in 1 pound Taco shells, baked VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Taco shells, baked	5%	41%	54%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Taco shells, baked	Canned Orange Juice	Recommended Dietary Allowance
Energy	74.5% 2159kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	101% 32.2g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	80.5% 1.3g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	138% 23.5g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 288g	38.4% 50g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	55% 39.7g	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	15.2% 11g	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	% 10.3g	g per day for Men 19-50 years
Sucrose	% 4.54g	% 18.4g	g per day for Men 19-50 years
Fiber	80% 30.4g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	52% 29g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.6% 0.98mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	11% 0.14mg	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	27.2% 109μg	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	152% 137mg	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	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.5% 39μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taco shells, baked	Canned Orange Juice	Recommended Dietary Allowance
Calcium	45.4% 454mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.55% 142μg	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	5.67% 0.45mg	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	4.14% 0.095mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	31% 1048mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	39.6% 21.8μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	98% 1470mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	0.78% 29g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Taco shells, baked VS Canned Orange Juice per 1 lb

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

Lets compare vitamin content per 1 pound of Taco shells, baked vs Canned Orange Juice:

• 1 pound of Taco shells, baked has 5.5 times more Vitamin B1, 3.8 times more Vitamin B2, 9.3 times more Vitamin B3, 6.5 times more Vitamin B6, 2.9 times more Vitamin B9, 3.5 times more Vitamin E and 86 times more Vitamin K than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains more Vitamin C than Taco shells, baked.
• 1 pound of Taco shells, baked have insufficient amounts of Vitamin C
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Taco shells, baked as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Taco shells, baked vs Canned Orange Juice:

• 1 pound of Taco shells, baked has 10 times more Calcium, 5.1 times more Copper, 16.4 times more Iron, 8.3 times more Magnesium, 26.7 times more Manganese, 13.7 times more Phosphorus, 1.3 times more Potassium, 48 times more Selenium, 81 times more Sodium and 40.3 times more Zinc than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 13.7 times more Water than Taco shells, baked.
• 1 pound of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Taco shells, baked has 10.1 times more Energy, 145.3 times more Fat, 394.7 times more Saturated Fat, 40.6 times more Omega 3, 191.9 times more Omega 6, 5.8 times more Carbohydrate, 22.3 times more Fiber and 9.4 times more Protein than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 5.8 times more Sugars and 24.3 times more Fructose than Taco shells, baked.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein