Comparing Nutrients in 100 calories Tortillas, ready-to-bake or -fry, corn VS Taco shells, baked

Weight per 100 calories

• Tortillas, ready-to-bake or -fry, corn: 46g
• Taco shells, baked: 21g

Taco shells, baked have 2.2 times more energy per unit of mass than Tortillas, ready-to-bake or -fry, corn, which is very high in comparison to other foods. Tortillas, ready-to-bake or -fry, corn having above average energy density.

Discover which food has more nutrients per 100 calories - Tortillas, ready-to-bake or -fry, corn or Taco shells, baked?

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, corn	10%	11%	79%
Taco shells, baked	5%	41%	54%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, corn	Taco shells, baked	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	4.7% 4.58g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	4.66% 1.5g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	3.73% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3.74% 0.64g	6.4% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.8% 20.5g	10.3% 13.3g	130g per day for Men 19-50 years
Sugars	0.56% 0.4g	0.43% 0.32g	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	0.029% 0.021g	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	% 0.021g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	7.6% 2.9g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	4.67% 2.6g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, corn	Taco shells, baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.023% 0.21μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.6% 0.043mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	2.45% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1% 0.05mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.73% 0.1mg	3.3% 0.043mg	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	0.57% 2.3μg	3.62% 14.5μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.86% 0.13mg	0.97% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, corn	Taco shells, baked	Recommended Dietary Allowance
Calcium	3.7% 37mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	7.85% 0.071mg	2.64% 0.024mg	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	7.05% 0.56mg	4.3% 0.34mg	8mg per day for Men 19-50 years
Magnesium	7.86% 33mg	4.15% 17.4mg	420mg per day for Men 19-50 years
Manganese	6.5% 0.15mg	5.1% 0.12mg	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	20.6% 144mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	2.5% 85.3mg	1.43% 48.5mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	1.83% 1μg	55μg per day for Men 19-50 years
Sodium	1.38% 20.6mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	5.46% 0.6mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.57% 21g	0.036% 1.34g	3700g per day for Men 19-50 years

Tortillas, Ready-to-bake Or -fry, Corn VS Taco Shells, Baked Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Tortillas, ready-to-bake or -fry, corn or Taco shells, baked?

Lets compare vitamin content per 100 calories of Tortillas, ready-to-bake or -fry, corn vs Taco shells, baked:

• 100 calories of Tortillas, ready-to-bake or -fry, corn have 1.8 times more Vitamin B2, 1.8 times more Vitamin B3 and 2.4 times more Vitamin B6 than Taco shells, baked.
• While 100 kcal of Taco shells, baked contain 6.3 times more Vitamin B9 than Tortillas, ready-to-bake or -fry, corn.
• Both Tortillas, ready-to-bake or -fry, corn and Taco shells, baked provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Vitamin B9
• 100 calories of Taco shells, baked have insufficient amounts of Vitamin B2
• Both Tortillas, ready-to-bake or -fry, corn as well as Taco shells, baked have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Tortillas, ready-to-bake or -fry, corn vs Taco shells, baked:

• 100 calories of Tortillas, ready-to-bake or -fry, corn have 1.8 times more Calcium, 3 times more Copper, 1.6 times more Iron, 1.9 times more Magnesium, 1.3 times more Manganese, 2.9 times more Phosphorus, 1.8 times more Potassium, 2.8 times more Selenium and 1.8 times more Zinc than Taco shells, baked.
• While 100 kcal of Taco shells, baked contain 3.3 times more Sodium than Tortillas, ready-to-bake or -fry, corn.
• 100 calories of Taco shells, baked lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Tortillas, ready-to-bake or -fry, corn have 1.5 times more Carbohydrate, 2.1 times more Fiber and 1.9 times more Protein than Taco shells, baked.
• While 100 kcal of Taco shells, baked contain 3.5 times more Fat, 7.2 times more Saturated Fat, 3.8 times more Omega 3 and 1.7 times more Omega 6 than Tortillas, ready-to-bake or -fry, corn.
• Both Tortillas, ready-to-bake or -fry, corn and Taco shells, baked offer comparable quantities of Energy per 100 calories.
• 100 calories of Tortillas, ready-to-bake or -fry, corn provide inadequate amounts of Omega 3