Comparing Nutrients in 300 calories Taco shells, baked, without added salt VS Pie crust, standard-type, frozen, ready-to-bake, unenriched

Weight per 300 calories

• Taco shells, baked, without added salt: 64g
• Pie crust, standard-type, frozen, ready-to-bake, unenriched: 65.6g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Taco shells, baked, without added salt or Pie crust, standard-type, frozen, ready-to-bake, unenriched?

Macros Ratio

	Protein	Fat	Carbs
Taco shells, baked, without added salt	6%	42%	52%
Pie crust, standard-type, frozen, ready-to-bake, unenriched	3%	58%	39%

Macro Nutrients

	Taco shells, baked, without added salt	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.5g	19.8% 19g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.1g	8.94% 2.86g	32g per day for Men 19-50 years
Omega 3	21.4% 0.34g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	30% 5.1g	39.4% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.8% 40g	22.3% 29g	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	12.7% 4.8g	1.55% 0.59g	38g per day for Men 19-50 years
Protein	8.24% 4.6g	4.57% 2.56g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked, without added salt	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	2.74% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	0.5% 0.007mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.4% 0.87mg	2.26% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.03% 0.3mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	3.6% 0.047mg	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	17% 67.3μg	1.64% 6.56μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.82% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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

	Taco shells, baked, without added salt	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Recommended Dietary Allowance
Calcium	10.3% 103mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	8.55% 0.077mg	4.96% 0.045mg	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	20% 1.6mg	3.1% 0.25mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	2.5% 10.5mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	15.6% 0.36mg	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	22.7% 159mg	4.97% 34.8mg	700mg per day for Men 19-50 years
Potassium	3.37% 115mg	1.9% 64.3mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.64% 9.6mg	25.2% 378mg	1500mg per day for Men 19-50 years
Zinc	8.16% 0.9mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.1% 3.85g	0.37% 13.8g	3700g per day for Men 19-50 years

Taco Shells, Baked, Without Added Salt VS Pie Crust, Standard-type, Frozen, Ready-to-bake, Unenriched Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Taco shells, baked, without added salt or Pie crust, standard-type, frozen, ready-to-bake, unenriched?

Lets compare vitamin content per 300 calories of Taco shells, baked, without added salt vs Pie crust, standard-type, frozen, ready-to-bake, unenriched:

• 300 calories of Taco shells, baked, without added salt have 4.5 times more Vitamin B1, 2 times more Vitamin B5, 4.1 times more Vitamin B6 and 10.3 times more Vitamin B9 than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• 300 calories of Pie crust, standard-type, frozen, ready-to-bake, unenriched have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Taco shells, baked, without added salt as well as Pie crust, standard-type, frozen, ready-to-bake, unenriched have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Taco shells, baked, without added salt vs Pie crust, standard-type, frozen, ready-to-bake, unenriched:

• 300 calories of Taco shells, baked, without added salt have 8.7 times more Calcium, 1.7 times more Copper, 6.4 times more Iron, 6.4 times more Magnesium, 4.6 times more Phosphorus and 4.6 times more Zinc than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• While 300 kcal of Pie crust, standard-type, frozen, ready-to-bake, unenriched contain 1.3 times more Manganese and 39.3 times more Sodium than Taco shells, baked, without added salt.
• 300 calories of Pie crust, standard-type, frozen, ready-to-bake, unenriched lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Zinc
• Both Taco shells, baked, without added salt as well as Pie crust, standard-type, frozen, ready-to-bake, unenriched lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Taco shells, baked, without added salt have 1.4 times more Carbohydrate, 8.1 times more Fiber and 1.8 times more Protein than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• While 300 kcal of Pie crust, standard-type, frozen, ready-to-bake, unenriched contain 1.3 times more Fat, 1.4 times more Saturated Fat, 1.5 times more Omega 3 and 1.3 times more Omega 6 than Taco shells, baked, without added salt.
• Both Taco shells, baked, without added salt and Pie crust, standard-type, frozen, ready-to-bake, unenriched offer comparable quantities of Energy per 300 calories.
• 300 calories of Pie crust, standard-type, frozen, ready-to-bake, unenriched provide inadequate amounts of Fiber and Protein