Comparing Nutrients in 1 pound Rolls, hard (includes kaiser) VS Taco shells, baked

Macros Ratio

	Protein	Fat	Carbs
Rolls, hard (includes kaiser)	14%	13%	73%
Taco shells, baked	5%	41%	54%

Macro Nutrients

	Rolls, hard (includes kaiser)	Taco shells, baked	Recommended Dietary Allowance
Energy	46% 1329kcal	74.5% 2159kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.5g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	8.6% 2.75g	101% 32.2g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	80.5% 1.3g	1.6g per day for Men 19-50 years
Omega 6	43.3% 7.35g	138% 23.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	222% 288g	130g per day for Men 19-50 years
Sugars	11% 8.03g	9.4% 6.8g	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	0.63% 0.45g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 4.54g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	80% 30.4g	38g per day for Men 19-50 years
Protein	80% 45g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Rolls, hard (includes kaiser)	Taco shells, baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	181% 2.17mg	81.6% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.52mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19.2mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.86mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	71% 0.92mg	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	108% 431μg	78.2% 313μg	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	12.7% 1.9mg	21% 3.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	32.5% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hard (includes kaiser)	Taco shells, baked	Recommended Dietary Allowance
Calcium	43% 431mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	57% 0.51mg	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	186% 15mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	89.6% 376mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	110% 2.54mg	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	64.8% 454mg	151% 1057mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	31% 1048mg	3400mg per day for Men 19-50 years
Selenium	322% 177μg	39.6% 21.8μg	55μg per day for Men 19-50 years
Sodium	165% 2468mg	98% 1470mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.26mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	3.8% 141g	0.78% 29g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Rolls, hard (includes kaiser) vs Taco shells, baked:

• Rolls, hard (includes kaiser) have 2.2 times more Vitamin B1, 4.2 times more Vitamin B2, 2.3 times more Vitamin B3 and 1.4 times more Vitamin B9 than Taco shells, baked.
• While Taco shells, baked contain 5.8 times more Vitamin B6, 1.6 times more Vitamin E and 14.3 times more Vitamin K than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) as well as Taco shells, baked have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Rolls, hard (includes kaiser) vs Taco shells, baked:

• Rolls, hard (includes kaiser) have 1.4 times more Copper, 2 times more Iron, 8.1 times more Selenium and 1.7 times more Sodium than Taco shells, baked.
• While Taco shells, baked contain 3.1 times more Magnesium, 2.3 times more Phosphorus, 2.1 times more Potassium and 1.7 times more Zinc than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Taco shells, baked have similar amounts of Calcium and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Rolls, hard (includes kaiser) have 1.5 times more Protein than Taco shells, baked.
• While Taco shells, baked contain 1.6 times more Energy, 5.1 times more Fat, 11.7 times more Saturated Fat, 2.9 times more Omega 3, 3.2 times more Omega 6 and 2.9 times more Fiber than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Taco shells, baked have similar amounts of Carbohydrate and Sugars per 1 lb.
• Both Rolls, hard (includes kaiser) as well as Taco shells, baked have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.