Comparing Nutrients in 500 calories Popovers, dry mix, unenriched VS Taco shells, baked, without added salt

Weight per 500 calories

• Popovers, dry mix, unenriched: 135g
• Taco shells, baked, without added salt: 107g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.97% 5.8g	25% 24g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.32g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	35.7% 0.57g	1.6g per day for Men 19-50 years
Omega 6	6.2% 1.06g	50% 8.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	51.3% 66.7g	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	21% 8g	38g per day for Men 19-50 years
Protein	25% 14g	13.7% 7.7g	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	11.3% 0.14mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.77% 1.4mg	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.35% 0.057mg	24.3% 0.32mg	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	8.42% 33.7μg	28% 112μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.5% 0.11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.15% 0.13mg	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	4.3% 43mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	14.2% 0.13mg	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	14% 1.1mg	33.4% 2.67mg	8mg per day for Men 19-50 years
Magnesium	8.02% 33.7mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	20.2% 0.46mg	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	19.3% 135mg	38% 265mg	700mg per day for Men 19-50 years
Potassium	3.96% 135mg	5.62% 191mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	81.4% 1221mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	10.8% 1.2mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
• Both Popovers, dry mix, unenriched as well as Taco shells, baked, without added salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.