Comparing Nutrients in 14 ounces Taco shells, baked VS Tortillas, ready-to-bake or -fry, corn

Macros Ratio

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

Macro Nutrients

	Taco shells, baked	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Energy	65% 1889kcal	30% 865kcal	2900kcal per day for Men 19-50 years
Fat	89% 86.5g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	88% 28g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	70.4% 1.13g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	32.3% 5.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	194% 252g	136% 177g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	4.8% 3.5g	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	0.55% 0.4g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 3.97g	NA	g per day for Men 19-50 years
Fiber	70% 26.6g	66% 25g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	40.4% 22.6g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.4% 0.86mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.3% 7.4mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.65% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	67% 0.87mg	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	68.5% 274μg	4.96% 20μg	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	18.3% 2.74mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.4% 34μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taco shells, baked	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Calcium	39.7% 397mg	32% 321mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	68% 0.61mg	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	81.4% 6.5mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	78.4% 329mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	97% 2.22mg	56.3% 1.3mg	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	132% 925mg	178% 1246mg	700mg per day for Men 19-50 years
Potassium	27% 917mg	21.7% 738mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	44% 24.2μg	55μg per day for Men 19-50 years
Sodium	85.7% 1286mg	12% 179mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	0.69% 25.4g	4.92% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Taco shells, baked VS Tortillas, ready-to-bake or -fry, corn per 14 oz

Compare the macro and micronutrient content in 14 oz of Taco shells, baked versus 14 oz of Tortillas, ready-to-bake or -fry, corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Taco shells, baked vs Tortillas, ready-to-bake or -fry, corn:

• 14 ounces of Taco shells, baked have 2.3 times more Vitamin B1, 1.2 times more Vitamin B2, 1.2 times more Vitamin B3, 13.8 times more Vitamin B9, 2.5 times more Vitamin E and more Vitamin K than Tortillas, ready-to-bake or -fry, corn.
• Both Taco shells, baked and Tortillas, ready-to-bake or -fry, corn provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K
• Both Taco shells, baked as well as Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Taco shells, baked vs Tortillas, ready-to-bake or -fry, corn:

• 14 ounces of Taco shells, baked have 1.2 times more Calcium, 1.3 times more Iron, 1.7 times more Manganese, 1.2 times more Potassium, 7.2 times more Sodium and 1.2 times more Zinc than Tortillas, ready-to-bake or -fry, corn.
• While 14 oz of Tortillas, ready-to-bake or -fry, corn contain 1.4 times more Copper, 1.3 times more Phosphorus and 1.3 times more Selenium than Taco shells, baked.
• Both Taco shells, baked and Tortillas, ready-to-bake or -fry, corn contain similar levels of Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Taco shells, baked have 2.2 times more Energy, 7.6 times more Fat, 15.7 times more Saturated Fat, 8.4 times more Omega 3, 3.7 times more Omega 6, 1.4 times more Carbohydrate and 1.7 times more Sugars than Tortillas, ready-to-bake or -fry, corn.
• Both Taco shells, baked and Tortillas, ready-to-bake or -fry, corn offer comparable quantities of Fiber and Protein per 14 ounces.