Comparing Nutrients in 14 ounces Almonds VS Taco shells, baked

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Taco shells, baked	5%	41%	54%

Macro Nutrients

	Almonds	Taco shells, baked	Recommended Dietary Allowance
Energy	79.2% 2298kcal	65% 1889kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	89% 86.5g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	88% 28g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	70.4% 1.13g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	121% 20.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	194% 252g	130g per day for Men 19-50 years
Sugars	24% 17.3g	8.2% 5.95g	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	0.6% 0.44g	0.55% 0.4g	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	% 0.67g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 3.97g	g per day for Men 19-50 years
Fiber	131% 49.6g	70% 26.6g	38g per day for Men 19-50 years
Protein	150% 84g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Taco shells, baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	71.4% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	46.3% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	62% 0.81mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	68.5% 274μg	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	678% 102mg	18.3% 2.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	28.4% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Taco shells, baked	Recommended Dietary Allowance
Calcium	107% 1068mg	39.7% 397mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	50% 0.45mg	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	184% 14.7mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	78.4% 329mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	97% 2.22mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	27% 917mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	85.7% 1286mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.69% 25.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Taco shells, baked:

• Almonds have 14.2 times more Vitamin B2, 1.9 times more Vitamin B3 and 37.1 times more Vitamin E than Taco shells, baked.
• While Taco shells, baked contain 1.5 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Taco shells, baked have similar amounts of Vitamin B1 per 14 oz.
• Both Almonds as well as Taco shells, baked have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Taco shells, baked:

• Almonds have 2.7 times more Calcium, 9.1 times more Copper, 2.3 times more Iron, 3.3 times more Magnesium, 3.9 times more Manganese, 2.1 times more Phosphorus, 3.2 times more Potassium and 1.9 times more Zinc than Taco shells, baked.
• While Taco shells, baked contain 324 times more Sodium than Almonds.
• Both Almonds and Taco shells, baked have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.2 times more Energy, 2.3 times more Fat, 2.4 times more Omega 6, 2.9 times more Sugars, 1.9 times more Fiber and 3.3 times more Protein than Taco shells, baked.
• While Taco shells, baked contain 1.9 times more Saturated Fat, 94.7 times more Omega 3 and 2.9 times more Carbohydrate than Almonds.
• Both Almonds as well as Taco shells, baked have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.