Comparing Nutrients in 300 calories Popovers, dry mix, unenriched VS Taco shells, baked, without added salt

Weight per 300 calories

• Popovers, dry mix, unenriched: 81g
• Taco shells, baked, without added salt: 64g

Taco shells, baked, without added salt have 1.3 times more energy per unit of mass than Popovers, dry mix, unenriched, which is very high in comparison to other foods. Popovers, dry mix, unenriched having high energy density.

Which food has more nutrients per 300 calories - Popovers, dry mix, unenriched or Taco shells, baked, without added salt?

Macros Ratio

	Protein	Fat	Carbs
Popovers, dry mix, unenriched	11%	11%	78%
Taco shells, baked, without added salt	6%	42%	52%

Macro Nutrients

	Popovers, dry mix, unenriched	Taco shells, baked, without added salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.48g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	6.5% 2.1g	32g per day for Men 19-50 years
Omega 3	1.97% 0.032g	21.4% 0.34g	1.6g per day for Men 19-50 years
Omega 6	3.73% 0.63g	30% 5.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	30.8% 40g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	12.7% 4.8g	38g per day for Men 19-50 years
Protein	15% 8.4g	8.24% 4.6g	56g per day for Men 19-50 years

Vitamins

	Popovers, dry mix, unenriched	Taco shells, baked, without added salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	5.4% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.76% 0.39mg	6.03% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	14.6% 0.19mg	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	5.05% 20.2μg	17% 67.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.7% 0.065μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.09% 0.081mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popovers, dry mix, unenriched	Taco shells, baked, without added salt	Recommended Dietary Allowance
Calcium	2.6% 26mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	8.55% 0.077mg	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	8.3% 0.66mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	4.8% 20.2mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	12% 0.28mg	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	11.6% 81mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	2.38% 81mg	3.37% 115mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	49% 733mg	0.64% 9.6mg	1500mg per day for Men 19-50 years
Zinc	6.47% 0.71mg	8.16% 0.9mg	11mg per day for Men 19-50 years
Water	0.26% 9.46g	0.1% 3.85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Popovers, dry mix, unenriched vs Taco shells, baked, without added salt:

• Popovers, dry mix, unenriched have 1.3 times more Vitamin B5 than Taco shells, baked, without added salt.
• While Taco shells, baked, without added salt contain 1.8 times more Vitamin B1, 5.6 times more Vitamin B6 and 3.3 times more Vitamin B9 than Popovers, dry mix, unenriched.
• Both Popovers, dry mix, unenriched and Taco shells, baked, without added salt have similar amounts of Vitamin B3 per 300 kcal.
• Both Popovers, dry mix, unenriched as well as Taco shells, baked, without added salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Popovers, dry mix, unenriched vs Taco shells, baked, without added salt:

• Popovers, dry mix, unenriched have 1.8 times more Copper, 2.1 times more Manganese and 76.2 times more Sodium than Taco shells, baked, without added salt.
• While Taco shells, baked, without added salt contain 4 times more Calcium, 2.4 times more Iron, 3.3 times more Magnesium, 2 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Zinc than Popovers, dry mix, unenriched.

Comparison of macro-nutrients per 300 calories:

• Popovers, dry mix, unenriched have 1.4 times more Carbohydrate and 1.8 times more Protein than Taco shells, baked, without added salt.
• While Taco shells, baked, without added salt contain 4.2 times more Fat, 2.6 times more Saturated Fat, 10.9 times more Omega 3 and 8 times more Omega 6 than Popovers, dry mix, unenriched.
• Both Popovers, dry mix, unenriched and Taco shells, baked, without added salt have similar amounts of Energy per 300 kcal.
• Both Popovers, dry mix, unenriched as well as Taco shells, baked, without added salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.