Comparing Nutrients in 300 calories Taco shells, baked, without added salt VS Tortillas, ready-to-bake or -fry, corn, without added salt

Weight per 300 calories

• Taco shells, baked, without added salt: 64g
• Tortillas, ready-to-bake or -fry, corn, without added salt: 135g

Taco shells, baked, without added salt have 2.1 times more energy per 100g than Tortillas, ready-to-bake or -fry, corn, without added salt. It has very high energy density when compared to other foods. Tortillas, ready-to-bake or -fry, corn, without added salt having above average energy density.

Which food has more nutrients per 300 calories - Taco shells, baked, without added salt or Tortillas, ready-to-bake or -fry, corn, without added salt?

Macros Ratio

	Protein	Fat	Carbs
Taco shells, baked, without added salt	6%	42%	52%
Tortillas, ready-to-bake or -fry, corn, without added salt	10%	10%	80%

Macro Nutrients

	Taco shells, baked, without added salt	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.5g	3.5% 3.38g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.1g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	21.4% 0.34g	2.87% 0.046g	1.6g per day for Men 19-50 years
Omega 6	30% 5.1g	8.65% 1.47g	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	48.4% 63g	130g per day for Men 19-50 years
Sugars	NA	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12.7% 4.8g	18.5% 7.03g	38g per day for Men 19-50 years
Protein	8.24% 4.6g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked, without added salt	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	7.6% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.4% 0.87mg	12.7% 2.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.03% 0.3mg	5.24% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	22.8% 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	17% 67.3μg	38.5% 154μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taco shells, baked, without added salt	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Calcium	10.3% 103mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	8.55% 0.077mg	23% 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	20% 1.6mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	23.6% 0.54mg	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	22.7% 159mg	60.6% 424mg	700mg per day for Men 19-50 years
Potassium	3.37% 115mg	6.12% 208mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.64% 9.6mg	0.99% 15mg	1500mg per day for Men 19-50 years
Zinc	8.16% 0.9mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.1% 3.85g	1.6% 59.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Taco shells, baked, without added salt vs Tortillas, ready-to-bake or -fry, corn, without added salt:

• Tortillas, ready-to-bake or -fry, corn, without added salt contain 2.9 times more Vitamin B2, 2.3 times more Vitamin B3, 1.6 times more Vitamin B6 and 2.3 times more Vitamin B9 than Taco shells, baked, without added salt.
• Both Taco shells, baked, without added salt and Tortillas, ready-to-bake or -fry, corn, without added salt have similar amounts of Vitamin B1 and Vitamin B5 per 300 kcal.
• Both Taco shells, baked, without added salt as well as Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Taco shells, baked, without added salt vs Tortillas, ready-to-bake or -fry, corn, without added salt:

• Tortillas, ready-to-bake or -fry, corn, without added salt contain 2.3 times more Calcium, 2.7 times more Copper, 1.3 times more Magnesium, 1.9 times more Manganese, 2.7 times more Phosphorus, 1.8 times more Potassium and 1.4 times more Zinc than Taco shells, baked, without added salt.
• Both Taco shells, baked, without added salt and Tortillas, ready-to-bake or -fry, corn, without added salt have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Taco shells, baked, without added salt have 4.3 times more Fat, 4.6 times more Saturated Fat, 7.5 times more Omega 3 and 3.5 times more Omega 6 than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While Tortillas, ready-to-bake or -fry, corn, without added salt contain 1.6 times more Carbohydrate, 1.5 times more Fiber and 1.7 times more Protein than Taco shells, baked, without added salt.
• Both Taco shells, baked, without added salt and Tortillas, ready-to-bake or -fry, corn, without added salt have similar amounts of Energy per 300 kcal.
• Both Taco shells, baked, without added salt as well as Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.