Comparing Nutrients in 500 calories Taco shells, baked VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Taco shells, baked: 105g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

Taco shells, baked have 3 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has very high energy density when compared to other foods. Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having above average energy density.

Discover which food has more nutrients per 500 calories - Taco shells, baked or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Taco shells, baked	5%	41%	54%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Taco shells, baked	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.6% 23g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	23.3% 7.46g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	18.6% 0.3g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	32% 5.44g	5.17% 0.88g	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	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	1.24% 0.9g	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	0% 0g	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	% 0.37g	g per day for Men 19-50 years
Sucrose	% 1.05g	% 0.53g	g per day for Men 19-50 years
Fiber	18.5% 7.04g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	12% 6.73g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.12% 1.05μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.46% 0.084mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	41% 0.53mg	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	17% 68.3μg	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	40.7% 36.6mg	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	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.53% 9.03μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taco shells, baked	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	10.5% 105mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	50% 0.45mg	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	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	25.6% 0.59mg	29.6% 0.68mg	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	43% 301mg	700mg per day for Men 19-50 years
Potassium	7.14% 243mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	9.17% 5.04μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	15.4% 1.7mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	0.18% 6.72g	5.3% 196g	3700g per day for Men 19-50 years

Taco Shells, Baked VS Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Taco shells, baked or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Lets compare vitamin content per 500 calories of Taco shells, baked vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 500 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Vitamin B1, 3.4 times more Vitamin B3, 2.5 times more Vitamin B6 and more Vitamin C than Taco shells, baked.
• Both Taco shells, baked and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Taco shells, baked have insufficient amounts of Vitamin C
• Both Taco shells, baked as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Taco shells, baked vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 500 calories of Taco shells, baked have 2.6 times more Calcium and 1.4 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.8 times more Copper, 1.4 times more Iron, 6 times more Potassium and 3.6 times more Sodium than Taco shells, baked.
• Both Taco shells, baked and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Magnesium, Manganese and Phosphorus per 500 calories.
• 500 calories of Taco shells, baked lack sufficient amounts of Potassium
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Taco shells, baked as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Taco shells, baked have 1.4 times more Fat, 2.2 times more Saturated Fat, 5.3 times more Omega 3 and 6.2 times more Omega 6 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Carbohydrate than Taco shells, baked.
• Both Taco shells, baked and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy, Fiber and Protein per 500 calories.
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6