Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Taco shells, baked, without added salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Taco shells, baked, without added salt	6%	42%	52%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Taco shells, baked, without added salt	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	23% 663kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	14.4% 4.6g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	66.2% 11.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	68% 88.5g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	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	6.7% 2.55g	28% 10.6g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Taco shells, baked, without added salt	Recommended Dietary Allowance
Vitamin A	97% 869μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	32.3% 0.42mg	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	2.83% 11.3μg	37.2% 149μg	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	3.15% 2.83mg	0% 0mg	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	6.9% 1.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Taco shells, baked, without added salt	Recommended Dietary Allowance
Calcium	4.4% 44mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	19% 0.17mg	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	9.2% 0.74mg	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	27% 0.62mg	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	4.05% 28.3mg	50.2% 352mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	18% 2mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.23% 8.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs Taco shells, baked, without added salt:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A and more Vitamin C than Taco shells, baked, without added salt.
• While Taco shells, baked, without added salt contain 12 times more Vitamin B1, 2 times more Vitamin B2, 3.2 times more Vitamin B3, 3.4 times more Vitamin B5, 2.6 times more Vitamin B6 and 13.1 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Taco shells, baked, without added salt have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Taco shells, baked, without added salt:

• Canned Carrots Solids and Liquids with Salt have 16 times more Sodium and 15.5 times more Water than Taco shells, baked, without added salt.
• While Taco shells, baked, without added salt contain 5.2 times more Calcium, 4.8 times more Iron, 11.7 times more Magnesium, 12.4 times more Phosphorus and 4.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Taco shells, baked, without added salt have similar amounts of Copper, Manganese and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Taco shells, baked, without added salt contain 20.3 times more Energy, 161.4 times more Fat, 129.8 times more Saturated Fat, 66.8 times more Omega 3, 141.8 times more Omega 6, 11.6 times more Carbohydrate, 4.2 times more Fiber and 12.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Taco shells, baked, without added salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.