Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Taco shells, baked

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Taco shells, baked	5%	41%	54%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Taco shells, baked	Recommended Dietary Allowance
Energy	3.83% 111kcal	65% 1889kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	89% 86.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	88% 28g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	70.4% 1.13g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	121% 20.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	194% 252g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	8.2% 5.95g	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	0.55% 0.4g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	31.3% 12g	70% 26.6g	38g per day for Men 19-50 years
Protein	22% 12.3g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Taco shells, baked	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	71.4% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	46.3% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	62% 0.81mg	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	55.6% 222μg	68.5% 274μg	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	177% 159mg	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	35% 5.24mg	18.3% 2.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	28.4% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Taco shells, baked	Recommended Dietary Allowance
Calcium	13% 131mg	39.7% 397mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	50% 0.45mg	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	30.3% 2.42mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	78.4% 329mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	97% 2.22mg	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	27.8% 194mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	27% 917mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	85.7% 1286mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.69% 25.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Taco shells, baked per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Taco shells, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Taco shells, baked:

• 14 ounces of Cooked Chopped Frozen Broccoli have 51 times more Vitamin A, more Vitamin C, 1.9 times more Vitamin E and 10.2 times more Vitamin K than Taco shells, baked.
• While 14 oz of Taco shells, baked contain 3.9 times more Vitamin B1, 4.1 times more Vitamin B3 and 1.6 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Taco shells, baked provide similar amounts of Vitamin B2 and Vitamin B9 per 14 ounces.
• 14 ounces of Taco shells, baked have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Taco shells, baked have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Taco shells, baked:

• 14 ounces of Cooked Chopped Frozen Broccoli have 14.2 times more Water than Taco shells, baked.
• While 14 oz of Taco shells, baked contain 3 times more Calcium, 3.3 times more Copper, 2.7 times more Iron, 6.4 times more Magnesium, 2.5 times more Manganese, 4.8 times more Phosphorus, 1.6 times more Potassium, 6.9 times more Selenium, 29.5 times more Sodium and 5.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Taco shells, baked contain 17 times more Energy, 181.6 times more Fat, 394.7 times more Saturated Fat, 6.8 times more Omega 3, 398.6 times more Omega 6, 11.9 times more Carbohydrate, 2.2 times more Fiber and 2.1 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Taco shells, baked offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6