Comparing Nutrients in 5 ounces Popovers, dry mix, unenriched VS Taco shells, baked, without added salt

Macros Ratio

	Protein	Fat	Carbs
Popovers, dry mix, unenriched	11%	11%	78%
Taco shells, baked, without added salt	6%	42%	52%

Macro Nutrients

	Popovers, dry mix, unenriched	Taco shells, baked, without added salt	Recommended Dietary Allowance
Energy	18% 526kcal	23% 663kcal	2900kcal per day for Men 19-50 years
Fat	6.3% 6.1g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	4.35% 1.4g	14.4% 4.6g	32g per day for Men 19-50 years
Omega 3	3.46% 0.055g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	6.54% 1.1g	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	77.4% 101g	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	NA	28% 10.6g	38g per day for Men 19-50 years
Protein	26.3% 14.7g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Popovers, dry mix, unenriched	Taco shells, baked, without added salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.22% 1.48mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	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	8.86% 35.4μg	37.2% 149μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.72% 0.11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	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

	Popovers, dry mix, unenriched	Taco shells, baked, without added salt	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	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	14.5% 1.16mg	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	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	20.2% 142mg	50.2% 352mg	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	85.6% 1284mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.25mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	0.23% 8.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Popovers, dry mix, unenriched vs Taco shells, baked, without added salt:

• Popovers, dry mix, unenriched have more Vitamin B12 than Taco shells, baked, without added salt.
• While Taco shells, baked, without added salt contain 2.3 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 7 times more Vitamin B6 and 4.2 times more Vitamin B9 than Popovers, dry mix, unenriched.
• Both Popovers, dry mix, unenriched and Taco shells, baked, without added salt have similar amounts of Vitamin B5 per 5 oz.
• Both Popovers, dry mix, unenriched as well as Taco shells, baked, without added salt have insufficient amounts of Vitamin A and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Popovers, dry mix, unenriched vs Taco shells, baked, without added salt:

• Popovers, dry mix, unenriched have 1.5 times more Copper, 1.7 times more Manganese and 60.4 times more Sodium than Taco shells, baked, without added salt.
• While Taco shells, baked, without added salt contain 5 times more Calcium, 3 times more Iron, 4.2 times more Magnesium, 2.5 times more Phosphorus, 1.8 times more Potassium and 1.6 times more Zinc than Popovers, dry mix, unenriched.

Comparison of macro-nutrients per 5 ounces:

• Popovers, dry mix, unenriched have 1.4 times more Protein than Taco shells, baked, without added salt.
• While Taco shells, baked, without added salt contain 1.3 times more Energy, 5.3 times more Fat, 3.3 times more Saturated Fat, 13.7 times more Omega 3 and 10.1 times more Omega 6 than Popovers, dry mix, unenriched.
• Both Popovers, dry mix, unenriched and Taco shells, baked, without added salt have similar amounts of Carbohydrate per 5 oz.
• Both Popovers, dry mix, unenriched as well as Taco shells, baked, without added salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.