Comparing Nutrients in 500 calories Taco shells, baked VS Canned Carrots with Salt

Weight per 500 calories

• Taco shells, baked: 105g
• Canned Carrots with Salt: 2000g

Taco shells, baked have 19 times more energy per 100g than Canned Carrots with Salt. It has very high energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 500 calories - Taco shells, baked or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Taco shells, baked	5%	41%	54%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Taco shells, baked	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.6% 23g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	23.3% 7.46g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	18.6% 0.3g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	32% 5.44g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.3% 66.7g	85.2% 111g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	68.4% 49.6g	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	0.14% 0.11g	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 1.05g	NA	g per day for Men 19-50 years
Fiber	18.5% 7.04g	79% 30g	38g per day for Men 19-50 years
Protein	12% 6.73g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.12% 1.05μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.46% 0.084mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	172% 2.24mg	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	18% 72.5μg	45% 180μg	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	0% 0mg	60% 54mg	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	4.83% 0.72mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.53% 9.03μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taco shells, baked	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	10.5% 105mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	231% 2.08mg	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	21.5% 1.72mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	25.6% 0.59mg	391% 9mg	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	35% 245mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	7.14% 243mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	9.17% 5.04μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	15.4% 1.7mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	0.18% 6.72g	50.2% 1859g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Taco shells, baked vs Canned Carrots with Salt:

• Drained Canned Carrots with Salt contain 10624.3 times more Vitamin A, 1.6 times more Vitamin B1, 7.1 times more Vitamin B2, 5.6 times more Vitamin B3, 10.5 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C, 20.4 times more Vitamin E and 21.7 times more Vitamin K than Taco shells, baked.
• Both Taco shells, baked as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Taco shells, baked vs Canned Carrots with Salt:

• Drained Canned Carrots with Salt contain 4.8 times more Calcium, 17.5 times more Copper, 7.4 times more Iron, 1.8 times more Magnesium, 15.3 times more Manganese, 2 times more Phosphorus, 14.8 times more Potassium, 1.6 times more Selenium, 14.2 times more Sodium, 3.1 times more Zinc and 276.5 times more Water than Taco shells, baked.

Comparison of macro-nutrients per 500 calories:

• Taco shells, baked have 6 times more Fat, 10.4 times more Saturated Fat, 1.4 times more Omega 3 and 3.4 times more Omega 6 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.7 times more Carbohydrate, 31.5 times more Sugars, 4.3 times more Fiber and 1.9 times more Protein than Taco shells, baked.
• Both Taco shells, baked and Drained Canned Carrots with Salt have similar amounts of Energy per 500 kcal.
• Both Taco shells, baked as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.