Comparing Nutrients in 500 calories Taco shells, baked, without added salt VS Tortillas, ready-to-bake or -fry, corn, without added salt

Weight per 500 calories

• Taco shells, baked, without added salt: 107g
• Tortillas, ready-to-bake or -fry, corn, without added salt: 225g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25% 24g	5.8% 5.63g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	35.7% 0.57g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	50% 8.5g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.3% 66.7g	80.7% 105g	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	21% 8g	31% 11.7g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	23% 13g	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	20.3% 0.24mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	8.74% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	38% 0.49mg	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	28% 112μg	64% 257μg	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	17% 171mg	39.4% 394mg	1000mg per day for Men 19-50 years
Copper	14.2% 0.13mg	38.5% 0.35mg	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	33.4% 2.67mg	39.4% 3.15mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	20.2% 0.46mg	39.4% 0.91mg	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	38% 265mg	101% 707mg	700mg per day for Men 19-50 years
Potassium	5.62% 191mg	10.2% 347mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	1.65% 24.8mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	19.2% 2.1mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	2.7% 99g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.