Comparing Nutrients in 7 ounces Baked Potato Flesh VS Taco shells, baked, without added salt

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Taco shells, baked, without added salt	6%	42%	52%

Macro Nutrients

	Baked Potato Flesh	Taco shells, baked, without added salt	Recommended Dietary Allowance
Energy	6.36% 185kcal	32% 929kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	46.2% 45g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	20% 6.44g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	66.2% 1.06g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	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	33% 42.8g	95% 124g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	6.95% 3.9g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	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	17.4% 0.21mg	37.7% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	16.7% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	28.2% 25.4mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Taco shells, baked, without added salt	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	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	8.7% 0.69mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	49.6% 208mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	14% 99mg	70.3% 492mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Taco shells, baked, without added salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh 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 Baked Potato Flesh vs Taco shells, baked, without added salt:

• 7 ounces of Baked Potato Flesh have more Vitamin C than Taco shells, baked, without added salt.
• While 7 oz of Taco shells, baked, without added salt contain 2.2 times more Vitamin B1, 2.5 times more Vitamin B2 and 11.7 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Taco shells, baked, without added salt provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 7 ounces of Taco shells, baked, without added salt have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Taco shells, baked, without added salt have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Taco shells, baked, without added salt:

• 7 ounces of Baked Potato Flesh have 1.8 times more Copper, 2.2 times more Potassium and 12.6 times more Water than Taco shells, baked, without added salt.
• While 7 oz of Taco shells, baked, without added salt contain 32 times more Calcium, 7.1 times more Iron, 4.2 times more Magnesium, 2.7 times more Manganese, 5 times more Phosphorus and 4.8 times more Zinc than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Taco shells, baked, without added salt contain 5 times more Energy, 226 times more Fat, 124.8 times more Saturated Fat, 53.4 times more Omega 3, 248.2 times more Omega 6, 2.9 times more Carbohydrate, 5 times more Fiber and 3.7 times more Protein than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6