Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Taco shells, baked, without added salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Taco shells, baked, without added salt	6%	42%	52%

Macro Nutrients

	Canned Carrots with Salt	Taco shells, baked, without added salt	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	32% 929kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	46.2% 45g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	20% 6.44g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	66.2% 1.06g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	93% 15.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	95% 124g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	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	7.83% 2.98g	39% 15g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Taco shells, baked, without added salt	Recommended Dietary Allowance
Vitamin A	123% 1107μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	37.7% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	16.7% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	45% 0.59mg	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	4.47% 18μg	52% 208μg	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	5.95% 5.36mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.8% 1.47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Taco shells, baked, without added salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	26.5% 0.24mg	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	16% 1.27mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	49.6% 208mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	37.5% 0.86mg	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	6.8% 47.6mg	70.3% 492mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	32% 480mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	5% 184g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Taco shells, baked, without added salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Taco shells, baked, without added salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Taco shells, baked, without added salt:

• 7 ounces of Canned Carrots with Salt have more Vitamin A and more Vitamin C than Taco shells, baked, without added salt.
• While 7 oz of Taco shells, baked, without added salt contain 12.7 times more Vitamin B1, 1.8 times more Vitamin B2, 2.4 times more Vitamin B3, 3.5 times more Vitamin B5, 2.6 times more Vitamin B6 and 11.7 times more Vitamin B9 than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Taco shells, baked, without added salt have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Taco shells, baked, without added salt have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Taco shells, baked, without added salt:

• 7 ounces of Canned Carrots with Salt have 16.1 times more Sodium and 15.5 times more Water than Taco shells, baked, without added salt.
• While 7 oz of Taco shells, baked, without added salt contain 6.4 times more Calcium, 3.9 times more Iron, 13.1 times more Magnesium, 10.3 times more Phosphorus and 5.4 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Taco shells, baked, without added salt contain similar levels of Copper, Manganese and Potassium per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Taco shells, baked, without added salt contain 18.7 times more Energy, 118.9 times more Fat, 90.1 times more Saturated Fat, 48.5 times more Omega 3, 100.5 times more Omega 6, 11.3 times more Carbohydrate, 5 times more Fiber and 11.3 times more Protein than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein