Comparing Nutrients in 7 ounces Taco shells, baked VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Taco shells, baked	5%	41%	54%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Taco shells, baked	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	32.6% 945kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	44.6% 43.2g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	35.2% 0.56g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	60.5% 10.3g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	27% 35g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	12.5% 9.03g	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	0.27% 0.2g	0% 0g	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	% 0.2g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 2g	% 8.7g	g per day for Men 19-50 years
Fiber	35% 13.3g	55% 21g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.7% 0.43mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	18% 0.23mg	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	34.2% 137μg	13.4% 53.6μg	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	9.13% 1.37mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.2% 17μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taco shells, baked	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	20% 198mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	211% 1.9mg	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	40.7% 3.25mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	39.2% 165mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	212% 4.9mg	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	66% 462mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	43% 643mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Taco shells, baked VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Taco shells, baked versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Taco shells, baked vs Oil Roasted Almonds:

• 7 ounces of Taco shells, baked have 2.3 times more Vitamin B1, 1.7 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 9.8 times more Vitamin B2, 2 times more Vitamin B3 and 37.6 times more Vitamin E than Taco shells, baked.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Taco shells, baked as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Taco shells, baked vs Oil Roasted Almonds:

• 7 ounces of Taco shells, baked have 324 times more Sodium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 2.9 times more Calcium, 8.5 times more Copper, 2.2 times more Iron, 3.3 times more Magnesium, 4.4 times more Manganese, 2 times more Phosphorus, 3 times more Potassium and 1.9 times more Zinc than Taco shells, baked.
• Both Taco shells, baked and Oil Roasted Almonds contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Taco shells, baked have 1.7 times more Saturated Fat, more Omega 3 and 3.6 times more Carbohydrate than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.3 times more Energy, 2.5 times more Fat, 2.6 times more Omega 6, 3 times more Sugars, 1.6 times more Fiber and 3.3 times more Protein than Taco shells, baked.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3