Comparing Nutrients in 7 ounces Taco shells, baked VS Toaster pastries, brown-sugar-cinnamon

Macros Ratio

	Protein	Fat	Carbs
Taco shells, baked	5%	41%	54%
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%

Macro Nutrients

	Taco shells, baked	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Energy	32.6% 945kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	44.6% 43.2g	16.3% 16g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	NA	32g per day for Men 19-50 years
Omega 3	35.2% 0.56g	NA	1.6g per day for Men 19-50 years
Omega 6	60.5% 10.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	111% 144g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	74.6% 54g	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	3.42% 2.5g	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	% 16g	g per day for Men 19-50 years
Sucrose	% 2g	% 32.3g	g per day for Men 19-50 years
Fiber	35% 13.3g	12% 4.56g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	14.4% 8.06g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.7% 0.43mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	89.7% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	88.5% 1.15mg	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	68% 272μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	9.13% 1.37mg	17.6% 2.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.2% 17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taco shells, baked	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Calcium	20% 198mg	58% 581mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	21.6% 0.19mg	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	139% 11mg	8mg per day for Men 19-50 years
Magnesium	39.2% 165mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	46% 1.06mg	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	24% 167mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	6.13% 208mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	43% 643mg	47.8% 716mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Taco shells, baked vs Toaster pastries, brown-sugar-cinnamon:

• Toaster pastries, brown-sugar-cinnamon contain 3.1 times more Vitamin B1, 7.5 times more Vitamin B2, 3.9 times more Vitamin B3, 2.9 times more Vitamin B6, 2 times more Vitamin B9 and 1.9 times more Vitamin E than Taco shells, baked.

Comparing minerals per 7 ounces for Taco shells, baked vs Toaster pastries, brown-sugar-cinnamon:

• Taco shells, baked have 4.6 times more Magnesium, 2.8 times more Phosphorus, 2.2 times more Potassium, 1.4 times more Selenium and 2.9 times more Zinc than Toaster pastries, brown-sugar-cinnamon.
• While Toaster pastries, brown-sugar-cinnamon contain 2.9 times more Calcium and 3.4 times more Iron than Taco shells, baked.
• Both Taco shells, baked and Toaster pastries, brown-sugar-cinnamon have similar amounts of Copper, Manganese and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Taco shells, baked have 1.3 times more Energy, 2.7 times more Fat, 2.9 times more Fiber and 1.6 times more Protein than Toaster pastries, brown-sugar-cinnamon.
• While Toaster pastries, brown-sugar-cinnamon contain 18.2 times more Sugars and 12.5 times more Fructose than Taco shells, baked.
• Both Taco shells, baked and Toaster pastries, brown-sugar-cinnamon have similar amounts of Carbohydrate per 7 oz.
• Both Taco shells, baked as well as Toaster pastries, brown-sugar-cinnamon have insufficient amounts of Glucose and Sucrose in 7 oz.