Comparing Nutrients in 1 pound Tomatoes VS Taco shells, baked

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Taco shells, baked	5%	41%	54%

Macro Nutrients

	Tomatoes	Taco shells, baked	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	74.5% 2159kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	101% 32.2g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	80.5% 1.3g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	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	13.6% 17.6g	222% 288g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.54g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	80% 30.4g	38g per day for Men 19-50 years
Protein	7.13% 4g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Taco shells, baked	Recommended Dietary Allowance
Vitamin A	21% 191μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	81.6% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	21% 3.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	32.5% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Taco shells, baked	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	57% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	89.6% 376mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	15.6% 109mg	151% 1057mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	31% 1048mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	39.6% 21.8μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	98% 1470mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.78% 29g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 42 times more Vitamin A and more Vitamin C than Taco shells, baked.
• While Taco shells, baked contain 5.8 times more Vitamin B1, 4.2 times more Vitamin B2, 3.1 times more Vitamin B3, 2.5 times more Vitamin B6, 4.6 times more Vitamin B9 and 1.3 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Taco shells, baked have similar amounts of Vitamin K per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Taco shells, baked have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Ripe Red Tomatoes have 14.8 times more Water than Taco shells, baked.
• While Taco shells, baked contain 10 times more Calcium, 1.9 times more Copper, 6.1 times more Iron, 7.5 times more Magnesium, 4.9 times more Manganese, 9.7 times more Phosphorus, more Selenium, 64.8 times more Sodium and 9.5 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Taco shells, baked have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 1.8 times more Sugars and 13.7 times more Fructose than Taco shells, baked.
• While Taco shells, baked contain 26.4 times more Energy, 109 times more Fat, 253.8 times more Saturated Fat, 94.7 times more Omega 3, 64.8 times more Omega 6, 16.3 times more Carbohydrate, 5.6 times more Fiber and 7.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Taco shells, baked have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.