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

Macros Ratio

	Protein	Fat	Carbs
Taco shells, baked	5%	41%	54%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Taco shells, baked	Roasted Almonds	Recommended Dietary Allowance
Energy	74.5% 2159kcal	94% 2712kcal	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	58% 18.6g	32g per day for Men 19-50 years
Omega 3	80.5% 1.3g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	138% 23.5g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 288g	73.3% 95g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	% 4.54g	% 21.5g	g per day for Men 19-50 years
Fiber	80% 30.4g	130% 49.4g	38g per day for Men 19-50 years
Protein	52% 29g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked	Roasted 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	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	47.5% 0.62mg	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	62.4% 249μg	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	723% 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	Roasted Almonds	Recommended Dietary Allowance
Calcium	45.4% 454mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	554% 5mg	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	211% 17mg	8mg per day for Men 19-50 years
Magnesium	89.6% 376mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	440% 10mg	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	305% 2136mg	700mg per day for Men 19-50 years
Potassium	31% 1048mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	39.6% 21.8μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	98% 1470mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	136% 15mg	11mg per day for Men 19-50 years
Water	0.78% 29g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Taco shells, baked VS Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Taco shells, baked versus 1 lb of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Taco shells, baked has 2.8 times more Vitamin B1, 1.5 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin K than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 15 times more Vitamin B2, 1.9 times more Vitamin B3 and 34.6 times more Vitamin E than Taco shells, baked.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin K
• Both Taco shells, baked as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Taco shells, baked has 2.4 times more Selenium and 108 times more Sodium than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 2.7 times more Calcium, 9.7 times more Copper, 2.3 times more Iron, 3.4 times more Magnesium, 4 times more Manganese, 2 times more Phosphorus, 3.1 times more Potassium and 2.1 times more Zinc than Taco shells, baked.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Taco shells, baked has 1.7 times more Saturated Fat, 28.4 times more Omega 3 and 3 times more Carbohydrate than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 1.3 times more Energy, 2.4 times more Fat, 2.5 times more Omega 6, 3.2 times more Sugars, 1.6 times more Fiber and 3.3 times more Protein than Taco shells, baked.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3