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

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Taco shells, baked, without added salt	6%	42%	52%

Macro Nutrients

	Carrots	Taco shells, baked, without added salt	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	32% 929kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	46.2% 45g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	20% 6.44g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	66.2% 1.06g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	14.6% 19g	95% 124g	130g per day for Men 19-50 years
Sugars	13% 9.4g	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	1.5% 1.1g	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	% 1.17g	NA	g per day for Men 19-50 years
Sucrose	% 7.12g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	39% 15g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Carrots	Taco shells, baked, without added salt	Recommended Dietary Allowance
Vitamin A	184% 1657μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	37.7% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	16.7% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	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	13% 11.7mg	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	8.73% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Taco shells, baked, without added salt	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	26.5% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	49.6% 208mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	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	9.92% 69.5mg	70.3% 492mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.32% 12g	3700g per day for Men 19-50 years

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

• Raw Carrots have more Vitamin A and more Vitamin C than Taco shells, baked, without added salt.
• While Taco shells, baked, without added salt contain 3.5 times more Vitamin B1, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 2.1 times more Vitamin B6 and 5.5 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots and Taco shells, baked, without added salt have similar amounts of Vitamin B2 per 7 oz.
• Both Raw Carrots as well as Taco shells, baked, without added salt have insufficient amounts of Vitamin B12 in 7 oz.

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

• Raw Carrots have 1.8 times more Potassium, 4.6 times more Sodium and 14.7 times more Water than Taco shells, baked, without added salt.
• While Taco shells, baked, without added salt contain 4.8 times more Calcium, 2.7 times more Copper, 8.3 times more Iron, 8.8 times more Magnesium, 3 times more Manganese, 7.1 times more Phosphorus and 5.8 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 7 ounces:

• Taco shells, baked, without added salt contain 11.4 times more Energy, 94.2 times more Fat, 101.4 times more Saturated Fat, 267 times more Omega 3, 79.4 times more Omega 6, 6.5 times more Carbohydrate, 2.7 times more Fiber and 7.7 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Taco shells, baked, without added salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.