Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Taco shells, baked

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Taco shells, baked	5%	41%	54%

Macro Nutrients

	Cooked Broccoli Raab	Taco shells, baked	Recommended Dietary Allowance
Energy	3.9% 113kcal	74.5% 2159kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	101% 32.2g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	80.5% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	138% 23.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	222% 288g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	9.4% 6.8g	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	1.5% 1.1g	0.63% 0.45g	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	% 1.04g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 4.54g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	80% 30.4g	38g per day for Men 19-50 years
Protein	31% 17.4g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Taco shells, baked	Recommended Dietary Allowance
Vitamin A	114% 1030μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	81.6% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	71% 0.92mg	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	80.5% 322μg	78.2% 313μg	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	186% 168mg	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	76.5% 11.5mg	21% 3.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	32.5% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Taco shells, baked	Recommended Dietary Allowance
Calcium	53.5% 535mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	57% 0.51mg	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	72% 5.76mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	89.6% 376mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	110% 2.54mg	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	53% 372mg	151% 1057mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	31% 1048mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	39.6% 21.8μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	98% 1470mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.78% 29g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Taco shells, baked per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Taco shells, baked:

• 1 pound of Cooked Broccoli Raab has 227 times more Vitamin A, 1.8 times more Vitamin B2, more Vitamin C, 3.7 times more Vitamin E and 29.8 times more Vitamin K than Taco shells, baked.
• While 1 lb of Taco shells, baked contains 1.3 times more Vitamin B1 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Taco shells, baked provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Taco shells, baked have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Taco shells, baked have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Taco shells, baked:

• 1 pound of Cooked Broccoli Raab has 1.5 times more Potassium and 14.3 times more Water than Taco shells, baked.
• While 1 lb of Taco shells, baked contains 1.5 times more Copper, 1.3 times more Iron, 3.1 times more Magnesium, 1.5 times more Manganese, 2.8 times more Phosphorus, 3.7 times more Selenium, 5.8 times more Sodium and 3 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Taco shells, baked contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Taco shells, baked contains 19 times more Energy, 41.9 times more Fat, 79.8 times more Saturated Fat, 1.4 times more Omega 3, 167.2 times more Omega 6, 20.3 times more Carbohydrate, 2.4 times more Sugars, 2.4 times more Fiber and 1.7 times more Protein than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6