Comparing Nutrients in 1 kilogram Dry Taco Mix VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dry Taco Mix	7%	0%	93%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Dry Taco Mix	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	111% 3220kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	NA	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	446% 580g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	149% 108g	20.3% 14.7g	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	350% 133g	79% 30g	38g per day for Men 19-50 years
Protein	80.4% 45g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Dry Taco Mix	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	100% 1.3mg	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	0% 0μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	446% 401mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Taco Mix	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	NA	47.8% 0.43mg	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	900% 72mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	NA	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	NA	141% 3.25mg	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	NA	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	294% 10000mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	NA	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	4802% 72030mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	NA	27.3% 3mg	11mg per day for Men 19-50 years
Water	1.54% 57g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Taco Mix VS Boiled Spears Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Taco Mix versus 1 kg of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dry Taco Mix vs Boiled Spears Frozen Broccoli:

• 1 kg of Boiled and Drained Spears Frozen Broccoli contains more Vitamin B9 and more Vitamin C than Original Dry Taco Seasoning Mix.
• 1 kilogram of Dry Taco Mix have insufficient amounts of Vitamin B9 and Vitamin C

Comparing minerals per 1 kilogram for Dry Taco Mix vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Dry Taco Mix has 11.8 times more Iron, 5.6 times more Potassium and 300.1 times more Sodium than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains more Calcium and 15.9 times more Water than Original Dry Taco Seasoning Mix.
• 1 kilogram of Dry Taco Mix lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Taco Mix has 11.5 times more Energy, 10.8 times more Carbohydrate, 7.4 times more Sugars, 4.4 times more Fiber and 1.5 times more Protein than Boiled Spears Frozen Broccoli.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy