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

Macros Ratio

	Protein	Fat	Carbs
Taco shells, baked, without added salt	6%	42%	52%
Tortillas, ready-to-bake or -fry, flour, without added calcium	11%	20%	69%

Macro Nutrients

	Taco shells, baked, without added salt	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Energy	32% 929kcal	22.2% 645kcal	2900kcal per day for Men 19-50 years
Fat	46.2% 45g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	20% 6.44g	11% 3.46g	32g per day for Men 19-50 years
Omega 3	66.2% 1.06g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	93% 15.8g	11.8% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	85% 110g	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	17.2% 6.55g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked, without added salt	Tortillas, ready-to-bake or -fry, flour, without added calcium	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	88% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	44.7% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.68mg	44.3% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	7.63% 0.099mg	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	61% 244μg	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, flour, without added calcium	Recommended Dietary Allowance
Calcium	31.8% 318mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	59% 0.53mg	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	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	49.6% 208mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	40% 0.92mg	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	35% 246mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	NA	84.4% 46.4μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	63.2% 949mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.32% 12g	1.44% 53g	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, flour, without added calcium:

• Taco shells, baked, without added salt have 5.9 times more Vitamin B6 than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While Tortillas, ready-to-bake or -fry, flour, without added calcium contain 2.3 times more Vitamin B1, 5.5 times more Vitamin B2 and 2.6 times more Vitamin B3 than Taco shells, baked, without added salt.
• Both Taco shells, baked, without added salt and Tortillas, ready-to-bake or -fry, flour, without added calcium have similar amounts of Vitamin B5 and Vitamin B9 per 7 oz.
• Both Taco shells, baked, without added salt as well as Tortillas, ready-to-bake or -fry, flour, without added calcium 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, flour, without added calcium:

• Taco shells, baked, without added salt have 4.1 times more Calcium, 4 times more Magnesium, 2 times more Phosphorus, 1.4 times more Potassium and 2 times more Zinc than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While Tortillas, ready-to-bake or -fry, flour, without added calcium contain 2.2 times more Copper, 1.3 times more Iron and 31.9 times more Sodium than Taco shells, baked, without added salt.
• Both Taco shells, baked, without added salt and Tortillas, ready-to-bake or -fry, flour, without added calcium have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Taco shells, baked, without added salt have 1.4 times more Energy, 3.2 times more Fat, 1.9 times more Saturated Fat, 9.9 times more Omega 3, 7.9 times more Omega 6 and 2.3 times more Fiber than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• Both Taco shells, baked, without added salt and Tortillas, ready-to-bake or -fry, flour, without added calcium have similar amounts of Carbohydrate and Protein per 7 oz.
• Both Taco shells, baked, without added salt as well as Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.