Comparing Nutrients in 100 calories Taco shells, baked, without added salt VS Tortillas, ready-to-bake or -fry, flour, without added calcium

Weight per 100 calories

• Taco shells, baked, without added salt: 21.4g
• Tortillas, ready-to-bake or -fry, flour, without added calcium: 31g

Taco shells, baked, without added salt have 1.4 times more energy per 100g than Tortillas, ready-to-bake or -fry, flour, without added calcium. It has very high energy density when compared to other foods. Tortillas, ready-to-bake or -fry, flour, without added calcium having high energy density.

Which food has more nutrients per 100 calories - Taco shells, baked, without added salt or Tortillas, ready-to-bake or -fry, flour, without added calcium?

Macros Ratio

	Protein	Fat	Carbs
Taco shells, baked, without added salt	6%	42%	52%
Tortillas, ready-to-bake or -fry, flour, without added calcium	11%	20%	69%

Macro Nutrients

	Taco shells, baked, without added salt	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.98% 4.83g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	2.17% 0.69g	1.68% 0.54g	32g per day for Men 19-50 years
Omega 3	7.13% 0.11g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	1.83% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.3% 13.3g	13% 17g	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	4.2% 1.6g	2.67% 1g	38g per day for Men 19-50 years
Protein	2.75% 1.54g	4.8% 2.68g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked, without added salt	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.06% 0.049mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.87% 0.011mg	6.93% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	6.87% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.1mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.87% 0.063mg	1.2% 0.015mg	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	5.6% 22.4μg	9.46% 38μg	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	0% 0mg	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	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Calcium	3.4% 34mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	2.85% 0.026mg	9.13% 0.082mg	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	6.68% 0.53mg	12.7% 1mg	8mg per day for Men 19-50 years
Magnesium	5.34% 22.4mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	4.04% 0.093mg	6.2% 0.14mg	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	7.57% 53mg	5.45% 38mg	700mg per day for Men 19-50 years
Potassium	1.12% 38.2mg	1.2% 40.3mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.2mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.22% 8.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Taco shells, baked, without added salt vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• Taco shells, baked, without added salt have 4.1 times more Vitamin B6 than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While Tortillas, ready-to-bake or -fry, flour, without added calcium contain 3.4 times more Vitamin B1, 8 times more Vitamin B2, 3.8 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.7 times more Vitamin B9 than Taco shells, baked, without added salt.
• Both Taco shells, baked, without added salt as well as Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Taco shells, baked, without added salt vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• Taco shells, baked, without added salt have 2.8 times more Calcium, 2.8 times more Magnesium, 1.4 times more Phosphorus and 1.4 times more Zinc than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While Tortillas, ready-to-bake or -fry, flour, without added calcium contain 3.2 times more Copper, 1.9 times more Iron, 1.5 times more Manganese and 45.9 times more Sodium than Taco shells, baked, without added salt.
• Both Taco shells, baked, without added salt and Tortillas, ready-to-bake or -fry, flour, without added calcium have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Taco shells, baked, without added salt have 2.2 times more Fat, 1.3 times more Saturated Fat, 6.9 times more Omega 3, 5.5 times more Omega 6 and 1.6 times more Fiber than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While Tortillas, ready-to-bake or -fry, flour, without added calcium contain 1.3 times more Carbohydrate and 1.7 times more Protein than Taco shells, baked, without added salt.
• Both Taco shells, baked, without added salt and Tortillas, ready-to-bake or -fry, flour, without added calcium have similar amounts of Energy per 100 kcal.
• Both Taco shells, baked, without added salt as well as Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.