Comparing Nutrients in 5 ounces Rolls, hard (includes kaiser) VS 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	14.3% 415kcal	23.3% 675kcal	2900kcal per day for Men 19-50 years
Fat	6.3% 6.1g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	31.5% 10g	32g per day for Men 19-50 years
Omega 3	8.6% 0.14g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	13.5% 2.3g	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	57.5% 74.7g	69.2% 90g	130g per day for Men 19-50 years
Sugars	3.46% 2.5g	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	NA	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	NA	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	25% 9.5g	38g per day for Men 19-50 years
Protein	25% 14g	16.2% 9.1g	56g per day for Men 19-50 years

Vitamins

	Rolls, hard (includes kaiser)	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	56.5% 0.68mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.6% 6mg	16.5% 2.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.05mg	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	33.7% 135μg	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	3.97% 0.6mg	6.52% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hard (includes kaiser)	Taco shells, baked	Recommended Dietary Allowance
Calcium	13.5% 135mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	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	58% 4.65mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	28.3% 0.65mg	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	20.2% 142mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	101% 55.4μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	51.4% 771mg	30.6% 459mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	20.7% 2.3mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.25% 9.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Rolls, hard (includes kaiser) vs Taco shells, baked:

• Rolls, hard (includes kaiser) have 2.2 times more Vitamin B1, 4.2 times more Vitamin B2, 2.3 times more Vitamin B3 and 1.4 times more Vitamin B9 than Taco shells, baked.
• While Taco shells, baked contain 5.8 times more Vitamin B6, 1.6 times more Vitamin E and 14.3 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 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Rolls, hard (includes kaiser) vs Taco shells, baked:

• Rolls, hard (includes kaiser) have 1.4 times more Copper, 2 times more Iron, 8.1 times more Selenium and 1.7 times more Sodium than Taco shells, baked.
• While Taco shells, baked contain 3.1 times more Magnesium, 2.3 times more Phosphorus, 2.1 times more Potassium and 1.7 times more Zinc than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Taco shells, baked have similar amounts of Calcium and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Rolls, hard (includes kaiser) have 1.5 times more Protein than Taco shells, baked.
• While Taco shells, baked contain 1.6 times more Energy, 5.1 times more Fat, 11.7 times more Saturated Fat, 2.9 times more Omega 3, 3.2 times more Omega 6 and 2.9 times more Fiber than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Taco shells, baked have similar amounts of Carbohydrate and Sugars per 5 oz.
• Both Rolls, hard (includes kaiser) as well as Taco shells, baked have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.