Comparing Nutrients in 300 calories Taco shells, baked VS Toaster pastries, brown-sugar-cinnamon

Weight per 300 calories

• Taco shells, baked: 63g
• Toaster pastries, brown-sugar-cinnamon: 81g

Taco shells, baked have 1.3 times more energy per 100g than Toaster pastries, brown-sugar-cinnamon. It has very high energy density when compared to other foods. Toaster pastries, brown-sugar-cinnamon having high energy density.

Which food has more nutrients per 300 calories - Taco shells, baked or Toaster pastries, brown-sugar-cinnamon?

Macros Ratio

	Protein	Fat	Carbs
Taco shells, baked	5%	41%	54%
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%

Macro Nutrients

	Taco shells, baked	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	6.67% 6.47g	97g per day for Men 19-50 years
Saturated Fat	14% 4.48g	NA	32g per day for Men 19-50 years
Omega 3	11% 0.18g	NA	1.6g per day for Men 19-50 years
Omega 6	19.2% 3.27g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	30.8% 40g	45.3% 59g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	30.5% 22g	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	0.087% 0.063g	1.4% 1g	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	% 0.063g	% 6.5g	g per day for Men 19-50 years
Sucrose	% 0.63g	% 13.2g	g per day for Men 19-50 years
Fiber	11% 4.22g	4.9% 1.86g	38g per day for Men 19-50 years
Protein	7.2% 4.04g	5.88% 3.3g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Vitamin A	0.07% 0.63μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	44.6% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.88% 0.05mg	37.4% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.35% 1.18mg	36.6% 5.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.84% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.84% 0.13mg	36% 0.47mg	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	11% 43.5μg	27.8% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.9% 0.43mg	7.2% 1.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.42μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taco shells, baked	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Calcium	6.3% 63mg	23.8% 238mg	1000mg per day for Men 19-50 years
Copper	7.9% 0.071mg	8.83% 0.079mg	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	13% 1.03mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.3mg	3.47% 14.6mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	19% 0.43mg	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	21% 147mg	9.73% 68mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	2.5% 85mg	3400mg per day for Men 19-50 years
Selenium	5.5% 3.03μg	5.16% 2.84μg	55μg per day for Men 19-50 years
Sodium	13.6% 204mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	9.22% 1mg	4.05% 0.45mg	11mg per day for Men 19-50 years
Water	0.11% 4.03g	0.31% 11.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Taco shells, baked vs Toaster pastries, brown-sugar-cinnamon:

• Toaster pastries, brown-sugar-cinnamon contain 3.9 times more Vitamin B1, 9.6 times more Vitamin B2, 5 times more Vitamin B3, 3.7 times more Vitamin B6, 2.6 times more Vitamin B9 and 2.5 times more Vitamin E than Taco shells, baked.

Comparing minerals per 300 calories for Taco shells, baked vs Toaster pastries, brown-sugar-cinnamon:

• Taco shells, baked have 3.6 times more Magnesium, 2.2 times more Phosphorus, 1.7 times more Potassium and 2.3 times more Zinc than Toaster pastries, brown-sugar-cinnamon.
• While Toaster pastries, brown-sugar-cinnamon contain 3.8 times more Calcium, 4.4 times more Iron and 1.4 times more Sodium than Taco shells, baked.
• Both Taco shells, baked and Toaster pastries, brown-sugar-cinnamon have similar amounts of Copper, Manganese and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Taco shells, baked have 2.1 times more Fat, 2.3 times more Fiber and 1.2 times more Protein than Toaster pastries, brown-sugar-cinnamon.
• While Toaster pastries, brown-sugar-cinnamon contain 1.5 times more Carbohydrate and 23.4 times more Sugars than Taco shells, baked.
• Both Taco shells, baked and Toaster pastries, brown-sugar-cinnamon have similar amounts of Energy per 300 kcal.
• Both Taco shells, baked as well as Toaster pastries, brown-sugar-cinnamon have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.