Comparing Nutrients in 1 kilogram Taco shells, baked VS Tortillas, ready-to-bake or -fry, flour, refrigerated

Macros Ratio

	Protein	Fat	Carbs
Taco shells, baked	5%	41%	54%
Tortillas, ready-to-bake or -fry, flour, refrigerated	11%	24%	65%

Macro Nutrients

	Taco shells, baked	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Energy	164% 4760kcal	106% 3060kcal	2900kcal per day for Men 19-50 years
Fat	225% 218g	82.4% 80g	97g per day for Men 19-50 years
Saturated Fat	222% 71g	91% 29.2g	32g per day for Men 19-50 years
Omega 3	178% 2.84g	141% 2.26g	1.6g per day for Men 19-50 years
Omega 6	305% 52g	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	488% 635g	380% 494g	130g per day for Men 19-50 years
Sugars	20.7% 15g	51% 37g	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	1.38% 1g	3.86% 2.8g	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	% 1g	% 3.8g	g per day for Men 19-50 years
Sucrose	% 10g	% 6g	g per day for Men 19-50 years
Fiber	176% 67g	92% 35g	38g per day for Men 19-50 years
Protein	114% 64g	146% 82g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.16mg	419% 5.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	276% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	112% 5.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	45.4% 0.59mg	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	173% 690μg	235% 940μg	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	46% 6.9mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71.7% 86μg	60% 72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taco shells, baked	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Calcium	100% 1000mg	146% 1460mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	116% 1.04mg	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	205% 16.4mg	454% 36.3mg	8mg per day for Men 19-50 years
Magnesium	198% 830mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	234% 5.38mg	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	333% 2330mg	294% 2060mg	700mg per day for Men 19-50 years
Potassium	68% 2310mg	36.8% 1250mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	405% 223μg	55μg per day for Men 19-50 years
Sodium	216% 3240mg	491% 7360mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	1.73% 64g	8.64% 320g	3700g per day for Men 19-50 years

Nutrient Comparison: Taco shells, baked VS Tortillas, ready-to-bake or -fry, flour, refrigerated per 1 kg

Compare the macro and micronutrient content in 1 kg of Taco shells, baked versus 1 kg of Tortillas, ready-to-bake or -fry, flour, refrigerated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Taco shells, baked vs Tortillas, ready-to-bake or -fry, flour, refrigerated:

• 1 kilogram of Taco shells, baked has 3.4 times more Vitamin B6 and more Vitamin E than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While 1 kg of Tortillas, ready-to-bake or -fry, flour, refrigerated contains 2.3 times more Vitamin B1, 3.5 times more Vitamin B2, 2.4 times more Vitamin B3 and 1.4 times more Vitamin B9 than Taco shells, baked.
• Both Taco shells, baked and Tortillas, ready-to-bake or -fry, flour, refrigerated provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Tortillas, ready-to-bake or -fry, flour, refrigerated have insufficient amounts of Vitamin E
• Both Taco shells, baked as well as Tortillas, ready-to-bake or -fry, flour, refrigerated have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Taco shells, baked vs Tortillas, ready-to-bake or -fry, flour, refrigerated:

• 1 kilogram of Taco shells, baked has 3.8 times more Magnesium, 1.8 times more Potassium and 3 times more Zinc than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While 1 kg of Tortillas, ready-to-bake or -fry, flour, refrigerated contains 1.5 times more Calcium, 2.2 times more Iron, 4.6 times more Selenium and 2.3 times more Sodium than Taco shells, baked.
• Both Taco shells, baked and Tortillas, ready-to-bake or -fry, flour, refrigerated contain similar levels of Copper, Manganese and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Taco shells, baked has 1.6 times more Energy, 2.7 times more Fat, 2.4 times more Saturated Fat, 1.3 times more Omega 3, 2.5 times more Omega 6, 1.3 times more Carbohydrate and 1.9 times more Fiber than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While 1 kg of Tortillas, ready-to-bake or -fry, flour, refrigerated contains 2.5 times more Sugars and 1.3 times more Protein than Taco shells, baked.