Comparing Nutrients in 5 ounces Roasted Almonds VS Taco shells, baked

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Taco shells, baked	5%	41%	54%

Macro Nutrients

	Roasted Almonds	Taco shells, baked	Recommended Dietary Allowance
Energy	29.2% 848kcal	23.3% 675kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	31.5% 10g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	43.2% 7.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	69.2% 90g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	2.93% 2.13g	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	0.02% 0.014g	0.2% 0.14g	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	% 0.014g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 1.4g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	25% 9.5g	38g per day for Men 19-50 years
Protein	53% 29.7g	16.2% 9.1g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Taco shells, baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	16.5% 2.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	22% 0.29mg	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	19.5% 78μg	24.5% 98μg	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	226% 34mg	6.52% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Taco shells, baked	Recommended Dietary Allowance
Calcium	38% 380mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	17.8% 0.16mg	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	66% 5.3mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	34.5% 0.79mg	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	95% 668mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	30.6% 459mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	20.7% 2.3mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.25% 9.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Taco shells, baked:

• Dry Roasted Almonds have 15 times more Vitamin B2, 1.9 times more Vitamin B3 and 34.6 times more Vitamin E than Taco shells, baked.
• While Taco shells, baked contain 2.8 times more Vitamin B1, 1.5 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Taco shells, baked have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Almonds vs Taco shells, baked:

• Dry Roasted Almonds have 2.7 times more Calcium, 9.7 times more Copper, 2.3 times more Iron, 3.4 times more Magnesium, 4 times more Manganese, 2 times more Phosphorus, 3.1 times more Potassium and 2.1 times more Zinc than Taco shells, baked.
• While Taco shells, baked contain 2.4 times more Selenium and 108 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 1.3 times more Energy, 2.4 times more Fat, 2.5 times more Omega 6, 3.2 times more Sugars, 1.6 times more Fiber and 3.3 times more Protein than Taco shells, baked.
• While Taco shells, baked contain 1.7 times more Saturated Fat, 28.4 times more Omega 3 and 3 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Taco shells, baked have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.