Comparing Nutrients in 5 ounces Taco shells, baked VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Taco shells, baked	5%	41%	54%
Almonds	14%	72%	14%

Macro Nutrients

	Taco shells, baked	Almonds	Recommended Dietary Allowance
Energy	23.3% 675kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	31.5% 10g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	43.2% 7.35g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.2% 90g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	2.93% 2.13g	8.5% 6.17g	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	0.2% 0.14g	0.22% 0.16g	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	% 0.14g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 5.6g	g per day for Men 19-50 years
Fiber	25% 9.5g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	16.2% 9.1g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked	Almonds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.65mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24.5% 98μg	15.6% 62.4μg	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	6.52% 0.98mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taco shells, baked	Almonds	Recommended Dietary Allowance
Calcium	14% 142mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	17.8% 0.16mg	162% 1.46mg	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	29% 2.32mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	47% 330mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	9.63% 327mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	30.6% 459mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.3mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Taco shells, baked have 1.5 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 14.2 times more Vitamin B2, 1.9 times more Vitamin B3 and 37.1 times more Vitamin E than Taco shells, baked.
• Both Taco shells, baked and Almonds have similar amounts of Vitamin B1 per 5 oz.
• Both Taco shells, baked as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Taco shells, baked have 324 times more Sodium than Almonds.
• While Almonds contain 2.7 times more Calcium, 9.1 times more Copper, 2.3 times more Iron, 3.3 times more Magnesium, 3.9 times more Manganese, 2.1 times more Phosphorus, 3.2 times more Potassium and 1.9 times more Zinc than Taco shells, baked.
• Both Taco shells, baked and Almonds have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Taco shells, baked have 1.9 times more Saturated Fat, 94.7 times more Omega 3 and 2.9 times more Carbohydrate than Almonds.
• While Almonds contain 2.3 times more Fat, 2.4 times more Omega 6, 2.9 times more Sugars, 1.9 times more Fiber and 3.3 times more Protein than Taco shells, baked.
• Both Taco shells, baked and Almonds have similar amounts of Energy per 5 oz.
• Both Taco shells, baked as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.