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

Weight per 300 calories

• Taco shells, baked: 63g
• Tortillas, ready-to-bake or -fry, flour, refrigerated: 98g

Taco shells, baked have 1.6 times more energy per 100g than Tortillas, ready-to-bake or -fry, flour, refrigerated. It has very high energy density when compared to other foods. Tortillas, ready-to-bake or -fry, flour, refrigerated having high energy density.

Discover which food has more nutrients per 300 calories - Taco shells, baked or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	8.08% 7.83g	97g per day for Men 19-50 years
Saturated Fat	14% 4.48g	8.96% 2.87g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	19.2% 3.27g	12% 2.02g	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	37.2% 48.4g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	5% 3.64g	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	0.38% 0.27g	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	% 0.37g	g per day for Men 19-50 years
Sucrose	% 0.63g	% 0.59g	g per day for Men 19-50 years
Fiber	11% 4.22g	9.03% 3.43g	38g per day for Men 19-50 years
Protein	7.2% 4.04g	14.4% 8.04g	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	0.07% 0.63μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.88% 0.05mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.35% 1.18mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.84% 0.13mg	4.45% 0.058mg	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	23% 92μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.42μg	5.9% 7.06μg	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	6.3% 63mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	7.9% 0.071mg	11.3% 0.1mg	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	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.3mg	5.14% 21.6mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	23% 0.53mg	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	29% 202mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	5.5% 3.03μg	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	13.6% 204mg	48% 722mg	1500mg per day for Men 19-50 years
Zinc	9.22% 1mg	4.72% 0.52mg	11mg per day for Men 19-50 years
Water	0.11% 4.03g	0.85% 31.4g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Taco shells, baked have 2.2 times more Vitamin B6 than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While 300 kcal of Tortillas, ready-to-bake or -fry, flour, refrigerated contain 3.6 times more Vitamin B1, 5.5 times more Vitamin B2, 3.7 times more Vitamin B3 and 2.1 times more Vitamin B9 than Taco shells, baked.
• 300 calories of Taco shells, baked have insufficient amounts of Vitamin B2
• 300 calories of Tortillas, ready-to-bake or -fry, flour, refrigerated have insufficient amounts of Vitamin B6
• 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, 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, flour, refrigerated:

• 300 calories of Taco shells, baked have 2.4 times more Magnesium and 2 times more Zinc than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While 300 kcal of Tortillas, ready-to-bake or -fry, flour, refrigerated contain 2.3 times more Calcium, 1.4 times more Copper, 3.4 times more Iron, 1.5 times more Manganese, 1.4 times more Phosphorus, 7.2 times more Selenium and 3.5 times more Sodium than Taco shells, baked.
• 300 calories of Taco shells, baked lack sufficient amounts of Selenium
• 300 calories of Tortillas, ready-to-bake or -fry, flour, refrigerated lack sufficient amounts of Magnesium and Zinc
• Both Taco shells, baked as well as Tortillas, ready-to-bake or -fry, flour, refrigerated lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Taco shells, baked have 1.8 times more Fat, 1.6 times more Saturated Fat, 1.6 times more Omega 6 and 1.2 times more Fiber than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While 300 kcal of Tortillas, ready-to-bake or -fry, flour, refrigerated contain 2 times more Protein than Taco shells, baked.
• Both Taco shells, baked and Tortillas, ready-to-bake or -fry, flour, refrigerated offer comparable quantities of Energy, Omega 3 and Carbohydrate per 300 calories.