Comparing Nutrients in 5 ounces Baked Red Potatoes VS Taco shells, baked

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Taco shells, baked	5%	41%	54%

Macro Nutrients

	Baked Red Potatoes	Taco shells, baked	Recommended Dietary Allowance
Energy	4.25% 123kcal	23.3% 675kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	31.5% 10g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	21.4% 27.8g	69.2% 90g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	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	0.86% 0.62g	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	% 0.78g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 1.4g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	25% 9.5g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	16.2% 9.1g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Taco shells, baked	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	16.5% 2.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	9.57% 38.3μg	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	20% 18mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.76% 0.11mg	6.52% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Taco shells, baked	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	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	12.4% 0.99mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	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	14.6% 102mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	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	1.13% 17mg	30.6% 459mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	20.7% 2.3mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.25% 9.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Taco shells, baked per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes 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 Baked Red Potatoes vs Taco shells, baked:

• 5 ounces of Baked Red Potatoes have more Vitamin C than Taco shells, baked.
• While 5 oz of Taco shells, baked contain 3 times more Vitamin B1, 1.6 times more Vitamin B2, 2.6 times more Vitamin B9, 8.6 times more Vitamin E and 3.1 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Taco shells, baked provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
• 5 ounces of Taco shells, baked have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Taco shells, baked have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Taco shells, baked:

• 5 ounces of Baked Red Potatoes have 1.5 times more Copper, 2.4 times more Potassium and 12 times more Water than Taco shells, baked.
• While 5 oz of Taco shells, baked contain 11.1 times more Calcium, 2.3 times more Iron, 3 times more Magnesium, 3.2 times more Manganese, 3.2 times more Phosphorus, 27 times more Sodium and 4 times more Zinc than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Taco shells, baked contain 5.5 times more Energy, 145.3 times more Fat, 177.6 times more Saturated Fat, 18.9 times more Omega 3, 105.8 times more Omega 6, 3.2 times more Carbohydrate, 3.7 times more Fiber and 2.8 times more Protein than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6