Comparing Nutrients in 7 ounces Taco shells, baked, without added salt VS Tortillas, ready-to-bake or -fry, corn, without added salt

Macros Ratio

	Protein	Fat	Carbs
Taco shells, baked, without added salt	6%	42%	52%
Tortillas, ready-to-bake or -fry, corn, without added salt	10%	10%	80%

Macro Nutrients

	Taco shells, baked, without added salt	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Energy	32% 929kcal	15% 441kcal	2900kcal per day for Men 19-50 years
Fat	46.2% 45g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	20% 6.44g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	66.2% 1.06g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	93% 15.8g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	71% 92g	130g per day for Men 19-50 years
Sugars	NA	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	39% 15g	27% 10.3g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked, without added salt	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.7% 0.45mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.68mg	18.6% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	7.7% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	33.4% 0.43mg	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	52% 208μg	56.6% 226μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taco shells, baked, without added salt	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Calcium	31.8% 318mg	34.7% 347mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	34% 0.31mg	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	62% 4.96mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	49.6% 208mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	34.7% 0.8mg	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	70.3% 492mg	89% 623mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	0.32% 12g	2.37% 87.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Taco shells, baked, without added salt vs Tortillas, ready-to-bake or -fry, corn, without added salt:

• Taco shells, baked, without added salt have 2 times more Vitamin B1, 2.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While Tortillas, ready-to-bake or -fry, corn, without added salt contain 1.4 times more Vitamin B2 than Taco shells, baked, without added salt.
• Both Taco shells, baked, without added salt and Tortillas, ready-to-bake or -fry, corn, without added salt have similar amounts of Vitamin B3 and Vitamin B9 per 7 oz.
• Both Taco shells, baked, without added salt as well as Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Taco shells, baked, without added salt vs Tortillas, ready-to-bake or -fry, corn, without added salt:

• Taco shells, baked, without added salt have 1.8 times more Iron, 1.6 times more Magnesium, 1.4 times more Sodium and 1.5 times more Zinc than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While Tortillas, ready-to-bake or -fry, corn, without added salt contain 1.3 times more Copper, 1.3 times more Phosphorus and 7.4 times more Water than Taco shells, baked, without added salt.
• Both Taco shells, baked, without added salt and Tortillas, ready-to-bake or -fry, corn, without added salt have similar amounts of Calcium, Manganese and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Taco shells, baked, without added salt have 2.1 times more Energy, 9 times more Fat, 9.7 times more Saturated Fat, 15.7 times more Omega 3, 7.3 times more Omega 6, 1.3 times more Carbohydrate, 1.4 times more Fiber and 1.3 times more Protein than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Taco shells, baked, without added salt as well as Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.