Comparing Nutrients in 500 calories Rolls, hard (includes kaiser) VS Taco shells, baked

Weight per 500 calories

• Rolls, hard (includes kaiser): 171g
• Taco shells, baked: 105g

Taco shells, baked have 1.6 times more energy per unit of mass than Rolls, hard (includes kaiser), which is very high in comparison to other foods. Rolls, hard (includes kaiser) having high energy density.

Which food has more nutrients per 500 calories - Rolls, hard (includes kaiser) or Taco shells, baked?

Macros Ratio

	Protein	Fat	Carbs
Rolls, hard (includes kaiser)	14%	13%	73%
Taco shells, baked	5%	41%	54%

Macro Nutrients

	Rolls, hard (includes kaiser)	Taco shells, baked	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.56% 7.34g	23.6% 23g	97g per day for Men 19-50 years
Saturated Fat	3.23% 1.03g	23.3% 7.46g	32g per day for Men 19-50 years
Omega 3	10.3% 0.17g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	16.3% 2.77g	32% 5.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 90g	51.3% 66.7g	130g per day for Men 19-50 years
Sugars	4.17% 3.02g	2.17% 1.58g	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	0.14% 0.11g	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	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 1.05g	g per day for Men 19-50 years
Fiber	10.3% 3.92g	18.5% 7.04g	38g per day for Men 19-50 years
Protein	30% 17g	12% 6.73g	56g per day for Men 19-50 years

Vitamins

	Rolls, hard (includes kaiser)	Taco shells, baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.12% 1.05μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	6.46% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	16.4% 0.21mg	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	40.5% 162μg	18% 72.5μg	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	4.78% 0.72mg	4.83% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.85% 1.02μg	7.53% 9.03μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hard (includes kaiser)	Taco shells, baked	Recommended Dietary Allowance
Calcium	16.2% 162mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	13% 0.12mg	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	70% 5.6mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	20.8% 87mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	25.6% 0.59mg	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	24.4% 171mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	5.42% 184mg	7.14% 243mg	3400mg per day for Men 19-50 years
Selenium	121% 66.7μg	9.17% 5.04μg	55μg per day for Men 19-50 years
Sodium	62% 928mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	15.4% 1.7mg	11mg per day for Men 19-50 years
Water	1.43% 53g	0.18% 6.72g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Rolls, hard (includes kaiser) vs Taco shells, baked:

• Rolls, hard (includes kaiser) have 3.6 times more Vitamin B1, 6.8 times more Vitamin B2, 3.7 times more Vitamin B3 and 2.2 times more Vitamin B9 than Taco shells, baked.
• While Taco shells, baked contain 3.6 times more Vitamin B6 and 8.8 times more Vitamin K than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) as well as Taco shells, baked have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Rolls, hard (includes kaiser) vs Taco shells, baked:

• Rolls, hard (includes kaiser) have 1.5 times more Calcium, 2.3 times more Copper, 3.2 times more Iron, 1.3 times more Manganese, 13.2 times more Selenium and 2.7 times more Sodium than Taco shells, baked.
• While Taco shells, baked contain 1.9 times more Magnesium, 1.4 times more Phosphorus and 1.3 times more Potassium than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Taco shells, baked have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Rolls, hard (includes kaiser) have 1.3 times more Carbohydrate and 2.5 times more Protein than Taco shells, baked.
• While Taco shells, baked contain 3.1 times more Fat, 7.2 times more Saturated Fat, 1.8 times more Omega 3, 2 times more Omega 6 and 1.8 times more Fiber than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Taco shells, baked have similar amounts of Energy per 500 kcal.
• Both Rolls, hard (includes kaiser) as well as Taco shells, baked have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.