Comparing Nutrients in 1 kilogram Taco shells, baked VS Cooked Chopped Frozen Broccoli

Macros Ratio

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

Macro Nutrients

	Taco shells, baked	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	164% 4760kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	225% 218g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	222% 71g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	178% 2.84g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	305% 52g	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	488% 635g	41% 53.5g	130g per day for Men 19-50 years
Sugars	20.7% 15g	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	1.38% 1g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 10g	NA	g per day for Men 19-50 years
Fiber	176% 67g	79% 30g	38g per day for Men 19-50 years
Protein	114% 64g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.16mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	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	156% 2.03mg	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	173% 690μg	140% 560μg	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	446% 401mg	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	46% 6.9mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71.7% 86μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taco shells, baked	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	100% 1000mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	37.8% 0.34mg	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	205% 16.4mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	198% 830mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	97% 2.23mg	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	333% 2330mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	68% 2310mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	216% 3240mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	1.73% 64g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Taco shells, baked VS Cooked Chopped Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Taco shells, baked versus 1 kg of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Taco shells, baked vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Taco shells, baked has 3.9 times more Vitamin B1, 4.1 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.2 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 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.
• Both Taco shells, baked and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Taco shells, baked have insufficient amounts of Vitamin A and Vitamin C
• Both Taco shells, baked as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Taco shells, baked vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Taco shells, baked has 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 Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 14.2 times more Water than Taco shells, baked.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Taco shells, baked has 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 Cooked Chopped Frozen Broccoli.
• Both Taco shells, baked and Cooked Chopped Frozen Broccoli offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6