Comparing Nutrients in 100 calories Taco shells, baked, without added salt VS Tortillas, ready-to-bake or -fry, corn, without added salt

Weight per 100 calories

• Taco shells, baked, without added salt: 21.4g
• Tortillas, ready-to-bake or -fry, corn, without added salt: 45g

Taco shells, baked, without added salt have 2.1 times more energy per 100g than Tortillas, ready-to-bake or -fry, corn, without added salt. It has very high energy density when compared to other foods. Tortillas, ready-to-bake or -fry, corn, without added salt having above average energy density.

Which food has more nutrients per 100 calories - Taco shells, baked, without added salt or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.98% 4.83g	1.16% 1.13g	97g per day for Men 19-50 years
Saturated Fat	2.17% 0.69g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	7.13% 0.11g	0.96% 0.015g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.3% 13.3g	16% 21g	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	4.2% 1.6g	6.16% 2.34g	38g per day for Men 19-50 years
Protein	2.75% 1.54g	4.6% 2.57g	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	4.06% 0.049mg	4.2% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.87% 0.011mg	2.53% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.1mg	1.75% 0.087mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.87% 0.063mg	7.6% 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	5.6% 22.4μg	13% 51.4μg	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	3.4% 34mg	7.9% 79mg	1000mg per day for Men 19-50 years
Copper	2.85% 0.026mg	7.7% 0.069mg	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	6.68% 0.53mg	7.9% 0.63mg	8mg per day for Men 19-50 years
Magnesium	5.34% 22.4mg	6.97% 29.3mg	420mg per day for Men 19-50 years
Manganese	4.04% 0.093mg	7.87% 0.18mg	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	7.57% 53mg	20.2% 141mg	700mg per day for Men 19-50 years
Potassium	1.12% 38.2mg	2.04% 69.4mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.21% 3.2mg	0.33% 4.95mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	3.85% 0.42mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Taco shells, baked, without added salt vs Tortillas, ready-to-bake or -fry, corn, without added salt:

• Tortillas, ready-to-bake or -fry, corn, without added salt contain 2.9 times more Vitamin B2, 2.3 times more Vitamin B3, 1.6 times more Vitamin B6 and 2.3 times more Vitamin B9 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 B1 and Vitamin B5 per 100 kcal.
• 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 100 kcal.

Comparing minerals per 100 calories for Taco shells, baked, without added salt vs Tortillas, ready-to-bake or -fry, corn, without added salt:

• Tortillas, ready-to-bake or -fry, corn, without added salt contain 2.3 times more Calcium, 2.7 times more Copper, 1.3 times more Magnesium, 1.9 times more Manganese, 2.7 times more Phosphorus, 1.8 times more Potassium and 1.4 times more Zinc 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 Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Taco shells, baked, without added salt have 4.3 times more Fat, 4.6 times more Saturated Fat, 7.5 times more Omega 3 and 3.5 times more Omega 6 than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While Tortillas, ready-to-bake or -fry, corn, without added salt contain 1.6 times more Carbohydrate, 1.5 times more Fiber and 1.7 times more Protein 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 Energy per 100 kcal.
• 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 100 kcal.