Comparing Nutrients in 300 calories Taco shells, baked VS Tortillas, ready-to-bake or -fry, corn

Weight per 300 calories

• Taco shells, baked: 63g
• Tortillas, ready-to-bake or -fry, corn: 138g

Taco shells, baked have 2.2 times more energy per 100g than Tortillas, ready-to-bake or -fry, corn. It has very high energy density when compared to other foods. Tortillas, ready-to-bake or -fry, corn having above average energy density.

Discover which food has more nutrients per 300 calories - Taco shells, baked or Tortillas, ready-to-bake or -fry, corn?

Macros Ratio

	Protein	Fat	Carbs
Taco shells, baked	5%	41%	54%
Tortillas, ready-to-bake or -fry, corn	10%	11%	79%

Macro Nutrients

	Taco shells, baked	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	4.04% 3.92g	97g per day for Men 19-50 years
Saturated Fat	14% 4.48g	1.95% 0.62g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	2.92% 0.047g	1.6g per day for Men 19-50 years
Omega 6	19.2% 3.27g	11.2% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.8% 40g	47.3% 61.4g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	1.67% 1.2g	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	0.087% 0.063g	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	% 0.063g	NA	g per day for Men 19-50 years
Sucrose	% 0.63g	NA	g per day for Men 19-50 years
Fiber	11% 4.22g	23% 8.67g	38g per day for Men 19-50 years
Protein	7.2% 4.04g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Vitamin A	0.07% 0.63μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.88% 0.05mg	6.9% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.35% 1.18mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.84% 0.13mg	23% 0.3mg	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	11% 43.5μg	1.72% 6.9μg	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	2.9% 0.43mg	2.57% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.42μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taco shells, baked	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Calcium	6.3% 63mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	7.9% 0.071mg	23.5% 0.21mg	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	13% 1.03mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.3mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	19.5% 0.45mg	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	21% 147mg	61.7% 432mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	7.53% 256mg	3400mg per day for Men 19-50 years
Selenium	5.5% 3.03μg	15.3% 8.4μg	55μg per day for Men 19-50 years
Sodium	13.6% 204mg	4.13% 62mg	1500mg per day for Men 19-50 years
Zinc	9.22% 1mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	0.11% 4.03g	1.7% 63g	3700g per day for Men 19-50 years

Taco Shells, Baked VS Tortillas, Ready-to-bake Or -fry, Corn Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Taco shells, baked or Tortillas, ready-to-bake or -fry, corn?

Lets compare vitamin content per 300 calories of Taco shells, baked vs Tortillas, ready-to-bake or -fry, corn:

• 300 calories of Taco shells, baked have 6.3 times more Vitamin B9 than Tortillas, ready-to-bake or -fry, corn.
• While 300 kcal of Tortillas, ready-to-bake or -fry, corn contain 1.8 times more Vitamin B2, 1.8 times more Vitamin B3 and 2.4 times more Vitamin B6 than Taco shells, baked.
• Both Taco shells, baked and Tortillas, ready-to-bake or -fry, corn provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Taco shells, baked have insufficient amounts of Vitamin B2
• 300 calories of Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Vitamin B9
• Both Taco shells, baked as well as Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Taco shells, baked vs Tortillas, ready-to-bake or -fry, corn:

• 300 calories of Taco shells, baked have 3.3 times more Sodium than Tortillas, ready-to-bake or -fry, corn.
• While 300 kcal of Tortillas, ready-to-bake or -fry, corn contain 1.8 times more Calcium, 3 times more Copper, 1.6 times more Iron, 1.9 times more Magnesium, 1.3 times more Manganese, 2.9 times more Phosphorus, 1.8 times more Potassium, 2.8 times more Selenium and 1.8 times more Zinc than Taco shells, baked.
• 300 calories of Taco shells, baked lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Taco shells, baked have 3.5 times more Fat, 7.2 times more Saturated Fat, 3.8 times more Omega 3 and 1.7 times more Omega 6 than Tortillas, ready-to-bake or -fry, corn.
• While 300 kcal of Tortillas, ready-to-bake or -fry, corn contain 1.5 times more Carbohydrate, 2.1 times more Fiber and 1.9 times more Protein than Taco shells, baked.
• Both Taco shells, baked and Tortillas, ready-to-bake or -fry, corn offer comparable quantities of Energy per 300 calories.
• 300 calories of Tortillas, ready-to-bake or -fry, corn provide inadequate amounts of Omega 3