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

Macros Ratio

	Protein	Fat	Carbs
Dry Taco Mix	7%	0%	93%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Dry Taco Mix	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	111% 3220kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	NA	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	NA	2.18% 0.37g	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% 53.5g	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	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Dry Taco Mix	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Taco Mix	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0% 0mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	NA	40% 0.36mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	NA	38% 160mg	420mg per day for Men 19-50 years
Manganese	NA	111% 2.56mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	294% 10000mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	NA	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	4802% 72030mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	NA	31% 3.4mg	11mg per day for Men 19-50 years
Water	1.54% 57g	24.5% 906g	3700g per day for Men 19-50 years

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

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

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

• 1 kg of Frozen Broccoli Spears 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 Frozen Broccoli Spears:

• 1 kilogram of Dry Taco Mix has 10 times more Iron, 4 times more Potassium and 423.7 times more Sodium than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears 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 11.1 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 Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy