Comparing Nutrients in 500 calories Taco shells, baked VS Toaster pastries, brown-sugar-cinnamon

Weight per 500 calories

• Taco shells, baked: 105g
• Toaster pastries, brown-sugar-cinnamon: 135g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.6% 23g	11% 10.8g	97g per day for Men 19-50 years
Saturated Fat	23.3% 7.46g	NA	32g per day for Men 19-50 years
Omega 3	18.6% 0.3g	NA	1.6g per day for Men 19-50 years
Omega 6	32% 5.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	51.3% 66.7g	75.5% 98g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	50.8% 37g	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	2.33% 1.7g	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	% 11g	g per day for Men 19-50 years
Sucrose	% 1.05g	% 22g	g per day for Men 19-50 years
Fiber	18.5% 7.04g	8.18% 3.1g	38g per day for Men 19-50 years
Protein	12% 6.73g	9.8% 5.5g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Vitamin A	0.12% 1.05μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	74.3% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.46% 0.084mg	62.4% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	61% 9.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.73% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	60.3% 0.78mg	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	46.3% 185μg	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	4.83% 0.72mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.53% 9.03μg	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	10.5% 105mg	39.6% 396mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	14.7% 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	21.5% 1.72mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87mg	5.8% 24.3mg	420mg per day for Men 19-50 years
Manganese	25.6% 0.59mg	31.4% 0.72mg	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	16.2% 114mg	700mg per day for Men 19-50 years
Potassium	7.14% 243mg	4.17% 142mg	3400mg per day for Men 19-50 years
Selenium	9.17% 5.04μg	8.6% 4.73μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	15.4% 1.7mg	6.76% 0.74mg	11mg per day for Men 19-50 years
Water	0.18% 6.72g	0.51% 19g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Taco shells, baked as well as Toaster pastries, brown-sugar-cinnamon have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.