Comparing Nutrients in 7 ounces Taco shells, baked VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Taco shells, baked	5%	41%	54%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Taco shells, baked	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	32.6% 945kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	44.6% 43.2g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	35.2% 0.56g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	60.5% 10.3g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	6.73% 4.9g	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	0.27% 0.2g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.7% 0.43mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	17% 0.22mg	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	34.2% 137μg	3.97% 16μg	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	4.4% 3.97mg	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	9.13% 1.37mg	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.2% 17μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taco shells, baked	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	20% 198mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	22.7% 0.2mg	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	40.7% 3.25mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	39.2% 165mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	39% 0.89mg	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	66% 462mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	43% 643mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Taco shells, baked vs Canned Carrots with Liquids and Salt:

• Taco shells, baked have 11.4 times more Vitamin B1, 3 times more Vitamin B2, 4.4 times more Vitamin B3, 1.8 times more Vitamin B6 and 8.6 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 613 times more Vitamin A and more Vitamin C than Taco shells, baked.
• Both Taco shells, baked and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin E and Vitamin K per 7 oz.
• Both Taco shells, baked as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Taco shells, baked vs Canned Carrots with Liquids and Salt:

• Taco shells, baked have 3.2 times more Calcium, 3.2 times more Iron, 9.2 times more Magnesium, 1.2 times more Manganese, 11.7 times more Phosphorus, 1.3 times more Potassium, 12 times more Selenium, 1.4 times more Sodium and 5.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 14.5 times more Water than Taco shells, baked.
• Both Taco shells, baked and Canned Carrots Solids and Liquids with Salt have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Taco shells, baked have 20.7 times more Energy, 155.6 times more Fat, 284.2 times more Saturated Fat, 35.5 times more Omega 3, 92.5 times more Omega 6, 11.8 times more Carbohydrate, 3.7 times more Fiber and 11.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.6 times more Sugars than Taco shells, baked.
• Both Taco shells, baked as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.