Comparing Nutrients in 7 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	20% 581kcal	32.6% 945kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.53g	44.6% 43.2g	97g per day for Men 19-50 years
Saturated Fat	3.76% 1.2g	44% 14g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	35.2% 0.56g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	60.5% 10.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.4% 105g	97% 126g	130g per day for Men 19-50 years
Sugars	4.84% 3.5g	4.1% 2.98g	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	0.27% 0.2g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	12% 4.56g	35% 13.3g	38g per day for Men 19-50 years
Protein	35% 19.6g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Rolls, hard (includes kaiser)	Taco shells, baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	35.7% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.3% 0.67mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.6% 8.4mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.81mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	31% 0.4mg	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	47% 189μg	34.2% 137μg	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	5.56% 0.83mg	9.13% 1.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	14.2% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hard (includes kaiser)	Taco shells, baked	Recommended Dietary Allowance
Calcium	19% 189mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	25% 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	81.4% 6.5mg	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	39.2% 165mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	48.3% 1.1mg	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	28.3% 198mg	66% 462mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	141% 77.6μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	43% 643mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	1.66% 61.5g	0.34% 12.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
• Both Rolls, hard (includes kaiser) as well as Taco shells, baked have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.