Comparing Nutrients in 5 ounces Dried Beechnuts VS Taco shells, baked

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Taco shells, baked	5%	41%	54%

Macro Nutrients

	Dried Beechnuts	Taco shells, baked	Recommended Dietary Allowance
Energy	28% 816kcal	23.3% 675kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	31.5% 10g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	43.2% 7.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.5g	69.2% 90g	130g per day for Men 19-50 years
Sugars	NA	2.93% 2.13g	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	0.2% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	NA	25% 9.5g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	16.2% 9.1g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Taco shells, baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	16.5% 2.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	22% 0.29mg	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	40% 160μg	24.5% 98μg	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	24.4% 22mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.52% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Taco shells, baked	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	17.8% 0.16mg	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	43.6% 3.5mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	34.5% 0.79mg	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	0% 0mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	NA	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	30.6% 459mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	20.7% 2.3mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	0.25% 9.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Taco shells, baked per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Beechnuts versus 5 oz of Taco shells, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Beechnuts vs Taco shells, baked:

• 5 ounces of Dried Beechnuts have 1.4 times more Vitamin B1, 4.6 times more Vitamin B2, 3.4 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Taco shells, baked.
• While 5 oz of Taco shells, baked contain 2.1 times more Vitamin B3 than Dried Beechnuts.
• 5 ounces of Taco shells, baked have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Taco shells, baked have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Beechnuts vs Taco shells, baked:

• 5 ounces of Dried Beechnuts have 5.9 times more Copper, 1.5 times more Iron, 2.4 times more Manganese and 4.4 times more Potassium than Taco shells, baked.
• While 5 oz of Taco shells, baked contain 100 times more Calcium, more Magnesium, more Phosphorus, 8.5 times more Sodium and 4.5 times more Zinc than Dried Beechnuts.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Beechnuts have 1.2 times more Energy, 2.3 times more Fat, 6 times more Omega 3 and 3.5 times more Omega 6 than Taco shells, baked.
• While 5 oz of Taco shells, baked contain 1.9 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Taco shells, baked offer comparable quantities of Saturated Fat and Protein per five ounces.