Comparing Nutrients in 7 ounces Taco shells, baked, without added salt VS Pie, apple, commercially prepared, unenriched flour

Macros Ratio

	Protein	Fat	Carbs
Taco shells, baked, without added salt	6%	42%	52%
Pie, apple, commercially prepared, unenriched flour	3%	41%	56%

Macro Nutrients

	Taco shells, baked, without added salt	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Energy	32% 929kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	46.2% 45g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	20% 6.44g	23.5% 7.54g	32g per day for Men 19-50 years
Omega 3	66.2% 1.06g	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	93% 15.8g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	52% 67.5g	130g per day for Men 19-50 years
Sugars	NA	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	39% 15g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked, without added salt	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.7% 0.45mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.68mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	4.72% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	5.8% 0.075mg	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	52% 208μg	2% 7.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taco shells, baked, without added salt	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Calcium	31.8% 318mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	10% 0.091mg	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	62% 4.96mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	49.6% 208mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	15.7% 0.36mg	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	70.3% 492mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	35% 528mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.32% 12g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Taco shells, baked, without added salt VS Pie, apple, commercially prepared, unenriched flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Taco shells, baked, without added salt versus 7 oz of Pie, apple, commercially prepared, unenriched flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Taco shells, baked, without added salt vs Pie, apple, commercially prepared, unenriched flour:

• 7 ounces of Taco shells, baked, without added salt have 1.7 times more Vitamin B1, 1.2 times more Vitamin B3, 3.9 times more Vitamin B5, 7.8 times more Vitamin B6 and 26.3 times more Vitamin B9 than Pie, apple, commercially prepared, unenriched flour.
• While 7 oz of Pie, apple, commercially prepared, unenriched flour contain more Vitamin A, 3 times more Vitamin B2 and more Vitamin C than Taco shells, baked, without added salt.
• 7 ounces of Taco shells, baked, without added salt have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Pie, apple, commercially prepared, unenriched flour have insufficient amounts of Vitamin B9
• Both Taco shells, baked, without added salt as well as Pie, apple, commercially prepared, unenriched flour have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Taco shells, baked, without added salt vs Pie, apple, commercially prepared, unenriched flour:

• 7 ounces of Taco shells, baked, without added salt have 14.5 times more Calcium, 2.6 times more Copper, 2.1 times more Iron, 15 times more Magnesium, 2.4 times more Manganese, 10.3 times more Phosphorus, 2.8 times more Potassium and 8.8 times more Zinc than Pie, apple, commercially prepared, unenriched flour.
• While 7 oz of Pie, apple, commercially prepared, unenriched flour contain 17.7 times more Sodium than Taco shells, baked, without added salt.
• 7 ounces of Pie, apple, commercially prepared, unenriched flour lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Taco shells, baked, without added salt have 2 times more Energy, 2.1 times more Fat, 4.3 times more Omega 3, 3.8 times more Omega 6, 1.8 times more Carbohydrate, 4.7 times more Fiber and 3.8 times more Protein than Pie, apple, commercially prepared, unenriched flour.
• Both Taco shells, baked, without added salt and Pie, apple, commercially prepared, unenriched flour offer comparable quantities of Saturated Fat per seven ounces.