Comparing Nutrients in 7 ounces Taco shells, baked VS Tortillas, ready-to-bake or -fry, flour, refrigerated

Macros Ratio

	Protein	Fat	Carbs
Taco shells, baked	5%	41%	54%
Tortillas, ready-to-bake or -fry, flour, refrigerated	11%	24%	65%

Macro Nutrients

	Taco shells, baked	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Energy	32.6% 945kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	44.6% 43.2g	16.3% 16g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	35.2% 0.56g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	60.5% 10.3g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	75.4% 98g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	10% 7.36g	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	0.77% 0.56g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	% 2g	% 1.2g	g per day for Men 19-50 years
Fiber	35% 13.3g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked	Tortillas, ready-to-bake or -fry, flour, refrigerated	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	83% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	54.8% 8.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	9% 0.12mg	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	46.6% 187μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.2% 17μg	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taco shells, baked	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Calcium	20% 198mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	23% 0.21mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	39.2% 165mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	46.4% 1.07mg	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	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	7.3% 248mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	80.5% 44.3μg	55μg per day for Men 19-50 years
Sodium	43% 643mg	97% 1461mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	1.7% 63.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Taco shells, baked VS Tortillas, ready-to-bake or -fry, flour, refrigerated per 7 oz

Compare the macro and micronutrient content in 7 oz of Taco shells, baked versus 7 oz of Tortillas, ready-to-bake or -fry, flour, refrigerated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Taco shells, baked vs Tortillas, ready-to-bake or -fry, flour, refrigerated:

• 7 ounces of Taco shells, baked have 3.4 times more Vitamin B6 and more Vitamin E than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While 7 oz of Tortillas, ready-to-bake or -fry, flour, refrigerated contain 2.3 times more Vitamin B1, 3.5 times more Vitamin B2, 2.4 times more Vitamin B3 and 1.4 times more Vitamin B9 than Taco shells, baked.
• Both Taco shells, baked and Tortillas, ready-to-bake or -fry, flour, refrigerated provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Tortillas, ready-to-bake or -fry, flour, refrigerated have insufficient amounts of Vitamin E
• Both Taco shells, baked as well as Tortillas, ready-to-bake or -fry, flour, refrigerated 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 Tortillas, ready-to-bake or -fry, flour, refrigerated:

• 7 ounces of Taco shells, baked have 3.8 times more Magnesium, 1.8 times more Potassium and 3 times more Zinc than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While 7 oz of Tortillas, ready-to-bake or -fry, flour, refrigerated contain 1.5 times more Calcium, 2.2 times more Iron, 4.6 times more Selenium and 2.3 times more Sodium than Taco shells, baked.
• Both Taco shells, baked and Tortillas, ready-to-bake or -fry, flour, refrigerated contain similar levels of Copper, Manganese and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Taco shells, baked have 1.6 times more Energy, 2.7 times more Fat, 2.4 times more Saturated Fat, 1.3 times more Omega 3, 2.5 times more Omega 6, 1.3 times more Carbohydrate and 1.9 times more Fiber than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While 7 oz of Tortillas, ready-to-bake or -fry, flour, refrigerated contain 2.5 times more Sugars and 1.3 times more Protein than Taco shells, baked.