Comparing Nutrients in 100 grams 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	16.4% 476kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	22.5% 21.8g	8.23% 8g	97g per day for Men 19-50 years
Saturated Fat	22.2% 7.1g	NA	32g per day for Men 19-50 years
Omega 3	17.8% 0.28g	NA	1.6g per day for Men 19-50 years
Omega 6	30.5% 5.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	49% 63.5g	56% 72.6g	130g per day for Men 19-50 years
Sugars	2.07% 1.5g	37.6% 27.2g	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	0.14% 0.1g	1.72% 1.25g	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	% 0.1g	% 8.03g	g per day for Men 19-50 years
Sucrose	% 1g	% 16.3g	g per day for Men 19-50 years
Fiber	17.6% 6.7g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	7.25% 4.06g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	45% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	44.6% 0.58mg	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	17.3% 69μg	34.3% 137μg	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	4.6% 0.69mg	8.87% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.17% 8.6μg	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	10% 100mg	29.3% 293mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	11% 0.098mg	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	20.5% 1.64mg	70.3% 5.62mg	8mg per day for Men 19-50 years
Magnesium	19.8% 83mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	23.2% 0.53mg	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	33.3% 233mg	12% 84mg	700mg per day for Men 19-50 years
Potassium	6.8% 231mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	6.36% 3.5μg	55μg per day for Men 19-50 years
Sodium	21.6% 324mg	24% 361mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	5% 0.55mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Taco shells, baked as well as Toaster pastries, brown-sugar-cinnamon have insufficient amounts of Glucose and Sucrose in 100 g.