Comparing Nutrients in 14 ounces Taco shells, baked, without added salt VS Tortillas, ready-to-bake or -fry, corn, without added salt

Macros Ratio

	Protein	Fat	Carbs
Taco shells, baked, without added salt	6%	42%	52%
Tortillas, ready-to-bake or -fry, corn, without added salt	10%	10%	80%

Macro Nutrients

	Taco shells, baked, without added salt	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Energy	64% 1857kcal	30.4% 881kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.7g	10.2% 9.92g	97g per day for Men 19-50 years
Saturated Fat	40.2% 13g	4.14% 1.33g	32g per day for Men 19-50 years
Omega 3	132% 2.1g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	185% 31.5g	25.4% 4.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	191% 248g	142% 185g	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	78.3% 29.8g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	51% 28.6g	40.4% 22.6g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked, without added salt	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.4% 0.9mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.5% 5.36mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.3% 1.87mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	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	104% 417μg	113% 452μg	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, corn, without added salt	Recommended Dietary Allowance
Calcium	63.5% 635mg	69.5% 695mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	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	124% 9.92mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	75% 1.73mg	69.4% 1.6mg	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	141% 984mg	178% 1246mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	0.64% 24g	4.73% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Taco shells, baked, without added salt vs Tortillas, ready-to-bake or -fry, corn, without added salt:

• Taco shells, baked, without added salt have 2 times more Vitamin B1, 2.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While Tortillas, ready-to-bake or -fry, corn, without added salt contain 1.4 times more Vitamin B2 than Taco shells, baked, without added salt.
• Both Taco shells, baked, without added salt and Tortillas, ready-to-bake or -fry, corn, without added salt have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
• Both Taco shells, baked, without added salt as well as Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Taco shells, baked, without added salt vs Tortillas, ready-to-bake or -fry, corn, without added salt:

• Taco shells, baked, without added salt have 1.8 times more Iron, 1.6 times more Magnesium, 1.4 times more Sodium and 1.5 times more Zinc than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While Tortillas, ready-to-bake or -fry, corn, without added salt contain 1.3 times more Copper, 1.3 times more Phosphorus and 7.4 times more Water than Taco shells, baked, without added salt.
• Both Taco shells, baked, without added salt and Tortillas, ready-to-bake or -fry, corn, without added salt have similar amounts of Calcium, Manganese and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Taco shells, baked, without added salt have 2.1 times more Energy, 9 times more Fat, 9.7 times more Saturated Fat, 15.7 times more Omega 3, 7.3 times more Omega 6, 1.3 times more Carbohydrate, 1.4 times more Fiber and 1.3 times more Protein than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Taco shells, baked, without added salt as well as Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.