Comparing Nutrients in 1 pound Taco shells, baked VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Taco shells, baked	5%	41%	54%
Broccoli	27%	8%	65%

Macro Nutrients

	Taco shells, baked	Broccoli	Recommended Dietary Allowance
Energy	74.5% 2159kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	101% 32.2g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	80.5% 1.3g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	138% 23.5g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 288g	23% 30g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	10.6% 7.7g	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	0.63% 0.45g	4.25% 3.1g	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	% 0.45g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 4.54g	% 0.45g	g per day for Men 19-50 years
Fiber	80% 30.4g	31% 11.8g	38g per day for Men 19-50 years
Protein	52% 29g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked	Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.6% 0.98mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	61% 0.79mg	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	78.2% 313μg	71.4% 286μg	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	450% 405mg	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	21% 3.13mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.5% 39μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taco shells, baked	Broccoli	Recommended Dietary Allowance
Calcium	45.4% 454mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	24.7% 0.22mg	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	93% 7.44mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	89.6% 376mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	41.4% 0.95mg	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	151% 1057mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	31% 1048mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	39.6% 21.8μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	98% 1470mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.78% 29g	11% 405g	3700g per day for Men 19-50 years

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

• Taco shells, baked have 3 times more Vitamin B1 and 2.9 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A, 1.5 times more Vitamin B2, more Vitamin C and 11.8 times more Vitamin K than Taco shells, baked.
• Both Taco shells, baked and Raw Broccoli have similar amounts of Vitamin B6, Vitamin B9 and Vitamin E per 1 lb.
• Both Taco shells, baked as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Taco shells, baked have 2.1 times more Calcium, 2.3 times more Copper, 2.2 times more Iron, 4 times more Magnesium, 2.7 times more Manganese, 3.5 times more Phosphorus, 1.9 times more Selenium, 9.8 times more Sodium and 3.9 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Potassium and 14 times more Water than Taco shells, baked.

Comparison of macro-nutrients per 1 pound:

• Taco shells, baked have 14 times more Energy, 58.9 times more Fat, 62.3 times more Saturated Fat, 4.5 times more Omega 3, 105.8 times more Omega 6, 9.6 times more Carbohydrate, 2.6 times more Fiber and 2.3 times more Protein than Raw Broccoli.
• Both Taco shells, baked and Raw Broccoli have similar amounts of Sugars per 1 lb.
• Both Taco shells, baked as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.