Comparing Nutrients in 5 ounces Taco shells, baked VS Tortillas, ready-to-bake or -fry, corn

Macros Ratio

	Protein	Fat	Carbs
Taco shells, baked	5%	41%	54%
Tortillas, ready-to-bake or -fry, corn	10%	11%	79%

Macro Nutrients

	Taco shells, baked	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Energy	23.3% 675kcal	10.7% 309kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	4.16% 4.04g	97g per day for Men 19-50 years
Saturated Fat	31.5% 10g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	43.2% 7.35g	11.5% 1.96g	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	48.7% 63.3g	130g per day for Men 19-50 years
Sugars	2.93% 2.13g	1.72% 1.25g	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	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	25% 9.5g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	16.2% 9.1g	14.4% 8.08g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked	Tortillas, ready-to-bake or -fry, corn	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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	7.1% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.65mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.1% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	24% 0.31mg	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	24.5% 98μg	1.77% 7.1μg	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	2.65% 0.4mg	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	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Calcium	14% 142mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	17.8% 0.16mg	24.3% 0.22mg	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	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	20% 0.46mg	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	47% 330mg	63.6% 445mg	700mg per day for Men 19-50 years
Potassium	9.63% 327mg	7.75% 264mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	15.7% 8.65μg	55μg per day for Men 19-50 years
Sodium	30.6% 459mg	4.25% 63.8mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.3mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	1.76% 65g	3700g per day for Men 19-50 years

Nutrient Comparison: Taco shells, baked VS Tortillas, ready-to-bake or -fry, corn per 5 oz

Compare the macro and micronutrient content in 5 oz of Taco shells, baked versus 5 oz of Tortillas, ready-to-bake or -fry, corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Taco shells, baked vs Tortillas, ready-to-bake or -fry, corn:

• 5 ounces of Taco shells, baked have 2.3 times more Vitamin B1, 1.2 times more Vitamin B2, 1.2 times more Vitamin B3, 13.8 times more Vitamin B9, 2.5 times more Vitamin E and more Vitamin K than Tortillas, ready-to-bake or -fry, corn.
• Both Taco shells, baked and Tortillas, ready-to-bake or -fry, corn provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K
• Both Taco shells, baked as well as Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Taco shells, baked vs Tortillas, ready-to-bake or -fry, corn:

• 5 ounces of Taco shells, baked have 1.2 times more Calcium, 1.3 times more Iron, 1.7 times more Manganese, 1.2 times more Potassium, 7.2 times more Sodium and 1.2 times more Zinc than Tortillas, ready-to-bake or -fry, corn.
• While 5 oz of Tortillas, ready-to-bake or -fry, corn contain 1.4 times more Copper, 1.3 times more Phosphorus and 1.3 times more Selenium than Taco shells, baked.
• Both Taco shells, baked and Tortillas, ready-to-bake or -fry, corn contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Taco shells, baked have 2.2 times more Energy, 7.6 times more Fat, 15.7 times more Saturated Fat, 8.4 times more Omega 3, 3.7 times more Omega 6, 1.4 times more Carbohydrate and 1.7 times more Sugars than Tortillas, ready-to-bake or -fry, corn.
• Both Taco shells, baked and Tortillas, ready-to-bake or -fry, corn offer comparable quantities of Fiber and Protein per five ounces.