Comparing Nutrients in 5 ounces Pie, apple, commercially prepared, unenriched flour VS Taco shells, baked, without added salt

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, unenriched flour	3%	41%	56%
Taco shells, baked, without added salt	6%	42%	52%

Macro Nutrients

	Pie, apple, commercially prepared, unenriched flour	Taco shells, baked, without added salt	Recommended Dietary Allowance
Energy	11.6% 336kcal	23% 663kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	14.4% 4.6g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	17.2% 2.93g	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	37% 48g	68% 88.5g	130g per day for Men 19-50 years
Sugars	NA	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	5.97% 2.27g	28% 10.6g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, unenriched flour	Taco shells, baked, without added salt	Recommended Dietary Allowance
Vitamin A	4.57% 41μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.95% 1.6mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.37% 0.17mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	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	1.4% 5.67μg	37.2% 149μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.04% 4.54mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, unenriched flour	Taco shells, baked, without added salt	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	7.24% 0.065mg	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	21.4% 1.7mg	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	11.2% 0.26mg	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	4.86% 34mg	50.2% 352mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	25% 377mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	18% 2mg	11mg per day for Men 19-50 years
Water	2% 74g	0.23% 8.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, apple, commercially prepared, unenriched flour VS Taco shells, baked, without added salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Pie, apple, commercially prepared, unenriched flour versus 5 oz of Taco shells, baked, without added salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pie, apple, commercially prepared, unenriched flour vs Taco shells, baked, without added salt:

• 5 ounces of Pie, apple, commercially prepared, unenriched flour have more Vitamin A, 3 times more Vitamin B2 and more Vitamin C than Taco shells, baked, without added salt.
• While 5 oz of Taco shells, baked, without added salt contain 1.7 times more Vitamin B1, 3.9 times more Vitamin B5, 7.8 times more Vitamin B6 and 26.3 times more Vitamin B9 than Pie, apple, commercially prepared, unenriched flour.
• Both Pie, apple, commercially prepared, unenriched flour and Taco shells, baked, without added salt provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Pie, apple, commercially prepared, unenriched flour have insufficient amounts of Vitamin B9
• 5 ounces of Taco shells, baked, without added salt have insufficient amounts of Vitamin A and Vitamin C
• Both Pie, apple, commercially prepared, unenriched flour as well as Taco shells, baked, without added salt have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Pie, apple, commercially prepared, unenriched flour vs Taco shells, baked, without added salt:

• 5 ounces of Pie, apple, commercially prepared, unenriched flour have 17.7 times more Sodium than Taco shells, baked, without added salt.
• While 5 oz of Taco shells, baked, without added salt contain 14.5 times more Calcium, 2.6 times more Copper, 2.1 times more Iron, 15 times more Magnesium, 2.4 times more Manganese, 10.3 times more Phosphorus, 2.8 times more Potassium and 8.8 times more Zinc than Pie, apple, commercially prepared, unenriched flour.
• 5 ounces of Pie, apple, commercially prepared, unenriched flour lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Taco shells, baked, without added salt contain 2 times more Energy, 2.1 times more Fat, 4.3 times more Omega 3, 3.8 times more Omega 6, 1.8 times more Carbohydrate, 4.7 times more Fiber and 3.8 times more Protein than Pie, apple, commercially prepared, unenriched flour.
• Both Pie, apple, commercially prepared, unenriched flour and Taco shells, baked, without added salt offer comparable quantities of Saturated Fat per five ounces.