Comparing Nutrients in 7 ounces Baked Red Potatoes VS Taco shells, baked, without added salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Taco shells, baked, without added salt	6%	42%	52%

Macro Nutrients

	Baked Red Potatoes	Taco shells, baked, without added salt	Recommended Dietary Allowance
Energy	5.95% 173kcal	32% 929kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	46.2% 45g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	20% 6.44g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	66.2% 1.06g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	30% 39g	95% 124g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.89g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	39% 15g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Taco shells, baked, without added salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	37.7% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	16.7% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	13.4% 53.6μg	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	27.8% 25mg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Taco shells, baked, without added salt	Recommended Dietary Allowance
Calcium	1.8% 18mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	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	17.4% 1.4mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	49.6% 208mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	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	20.4% 143mg	70.3% 492mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Taco shells, baked, without added salt per 7 oz

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

• 7 ounces of Baked Red Potatoes have more Vitamin C than Taco shells, baked, without added salt.
• While 7 oz of Taco shells, baked, without added salt contain 3.2 times more Vitamin B1, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.9 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Taco shells, baked, without added salt provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Taco shells, baked, without added salt have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes 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 Red Potatoes vs Taco shells, baked, without added salt:

• 7 ounces of Baked Red Potatoes have 1.5 times more Copper, 3 times more Potassium and 12.8 times more Water than Taco shells, baked, without added salt.
• While 7 oz of Taco shells, baked, without added salt contain 17.8 times more Calcium, 3.6 times more Iron, 3.8 times more Magnesium, 2.5 times more Manganese, 3.4 times more Phosphorus and 3.5 times more Zinc than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Taco shells, baked, without added salt contain 5.4 times more Energy, 150.7 times more Fat, 81.1 times more Saturated Fat, 35.6 times more Omega 3, 162.1 times more Omega 6, 3.2 times more Carbohydrate, 4.2 times more Fiber and 3.1 times more Protein than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6