Comparing Nutrients in 5 ounces Taco shells, baked VS Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Taco shells, baked	5%	41%	54%
Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	4%	23%	73%

Macro Nutrients

	Taco shells, baked	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	23.3% 675kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	31.5% 10g	16% 5.12g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	43.2% 7.35g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.2% 90g	76.7% 100g	130g per day for Men 19-50 years
Sugars	2.93% 2.13g	51% 37g	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	0.2% 0.14g	8.6% 6.22g	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	% 0.14g	% 21.5g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 2.52g	g per day for Men 19-50 years
Fiber	25% 9.5g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	16.2% 9.1g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	32% 286μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.65mg	60% 9.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	56.7% 0.74mg	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	24.5% 98μg	39.3% 157μg	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	0% 0mg	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	6.52% 0.98mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	18% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taco shells, baked	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	14% 142mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	17.8% 0.16mg	11% 0.098mg	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	29% 2.32mg	98% 7.8mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	20% 0.46mg	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	47% 330mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	9.63% 327mg	4.25% 145mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	30.6% 459mg	31.6% 473mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.3mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	0.55% 20.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Taco shells, baked VS Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) per 5 oz

Compare the macro and micronutrient content in 5 oz of Taco shells, baked versus 5 oz of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Taco shells, baked vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• 5 oz of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 202 times more Vitamin A, 3 times more Vitamin B1, 7 times more Vitamin B2, 3.6 times more Vitamin B3, 2.6 times more Vitamin B6, 1.6 times more Vitamin B9, 1.3 times more Vitamin E and 1.8 times more Vitamin K than Taco shells, baked.
• 5 ounces of Taco shells, baked have insufficient amounts of Vitamin A
• Both Taco shells, baked as well as Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Taco shells, baked vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• 5 ounces of Taco shells, baked have 6.3 times more Calcium, 1.6 times more Copper, 6.9 times more Magnesium, 1.7 times more Manganese, 2.7 times more Phosphorus, 2.3 times more Potassium, 1.5 times more Selenium and 4.2 times more Zinc than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While 5 oz of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 3.4 times more Iron than Taco shells, baked.
• Both Taco shells, baked and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain similar levels of Sodium per five ounces.
• 5 ounces of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Taco shells, baked have 1.2 times more Energy, 2.2 times more Fat, 2 times more Saturated Fat, 1.8 times more Omega 6, 6.7 times more Fiber and 1.5 times more Protein than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While 5 oz of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 17.4 times more Sugars and 43.9 times more Fructose than Taco shells, baked.
• Both Taco shells, baked and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) offer comparable quantities of Omega 3 and Carbohydrate per five ounces.