Comparing Nutrients in 1 pound Taco shells, baked VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Taco shells, baked	5%	41%	54%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Taco shells, baked	Blanched Almonds	Recommended Dietary Allowance
Energy	74.5% 2159kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	101% 32.2g	56% 18g	32g per day for Men 19-50 years
Omega 3	80.5% 1.3g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	138% 23.5g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 288g	65% 84.7g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	29% 21g	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	0.63% 0.45g	0% 0g	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	% 0.45g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 4.54g	% 20.2g	g per day for Men 19-50 years
Fiber	80% 30.4g	118% 45g	38g per day for Men 19-50 years
Protein	52% 29g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.6% 0.98mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	40% 0.52mg	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	78.2% 313μg	55.6% 222μg	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	21% 3.13mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.5% 39μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taco shells, baked	Blanched Almonds	Recommended Dietary Allowance
Calcium	45.4% 454mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	518% 4.66mg	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	93% 7.44mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	89.6% 376mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	362% 8.32mg	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	151% 1057mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	31% 1048mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	39.6% 21.8μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	98% 1470mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.78% 29g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Taco shells, baked vs Blanched Almonds:

• Taco shells, baked have 1.8 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 8.9 times more Vitamin B2, 1.9 times more Vitamin B3 and 34.4 times more Vitamin E than Taco shells, baked.
• Both Taco shells, baked and Blanched Almonds have similar amounts of Vitamin B1 per 1 lb.
• Both Taco shells, baked as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Taco shells, baked vs Blanched Almonds:

• Taco shells, baked have 1.5 times more Selenium and 17.1 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.4 times more Calcium, 9.1 times more Copper, 2 times more Iron, 3.2 times more Magnesium, 3.3 times more Manganese, 2.1 times more Phosphorus, 2.9 times more Potassium and 1.8 times more Zinc than Taco shells, baked.

Comparison of macro-nutrients per 1 pound:

• Taco shells, baked have 1.8 times more Saturated Fat, 71 times more Omega 3 and 3.4 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 2.4 times more Fat, 2.4 times more Omega 6, 3.1 times more Sugars, 1.5 times more Fiber and 3.3 times more Protein than Taco shells, baked.
• Both Taco shells, baked and Blanched Almonds have similar amounts of Energy per 1 lb.
• Both Taco shells, baked as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.