Comparing Nutrients in 1 pound Taco shells, baked VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Taco shells, baked	5%	41%	54%
Cauliflower	26%	8%	66%

Macro Nutrients

	Taco shells, baked	Cauliflower	Recommended Dietary Allowance
Energy	74.5% 2159kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	101% 32.2g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	80.5% 1.3g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	138% 23.5g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 288g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	12% 8.66g	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	6.07% 4.4g	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	% 4.26g	g per day for Men 19-50 years
Sucrose	% 4.54g	% 0g	g per day for Men 19-50 years
Fiber	80% 30.4g	24% 9.07g	38g per day for Men 19-50 years
Protein	52% 29g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked	Cauliflower	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.6% 0.98mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	64.2% 0.83mg	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	64.6% 259μg	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	243% 219mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.5% 39μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taco shells, baked	Cauliflower	Recommended Dietary Allowance
Calcium	45.4% 454mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	89.6% 376mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	30.6% 0.7mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	31% 1048mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	39.6% 21.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	98% 1470mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	0.78% 29g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Taco shells, baked VS Cauliflower per 1 lb

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

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

• 1 pound of Taco shells, baked has 4.3 times more Vitamin B1, 1.3 times more Vitamin B2, 3.7 times more Vitamin B3, 1.2 times more Vitamin B9 and 8.6 times more Vitamin E than Cauliflower.
• While 1 lb of Raw Cauliflower contains more Vitamin C and 1.8 times more Vitamin K than Taco shells, baked.
• Both Taco shells, baked and Cauliflower provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Taco shells, baked have insufficient amounts of Vitamin C
• 1 pound of Cauliflower have insufficient amounts of Vitamin E
• Both Taco shells, baked as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Taco shells, baked has 4.5 times more Calcium, 2.9 times more Copper, 3.9 times more Iron, 5.5 times more Magnesium, 3.6 times more Manganese, 5.3 times more Phosphorus, 8 times more Selenium, 10.8 times more Sodium and 6 times more Zinc than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.3 times more Potassium and 14.4 times more Water than Taco shells, baked.
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Taco shells, baked has 19 times more Energy, 77.8 times more Fat, 54.7 times more Saturated Fat, 18.9 times more Omega 3, 323.9 times more Omega 6, 12.8 times more Carbohydrate, 3.4 times more Fiber and 3.3 times more Protein than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.3 times more Sugars than Taco shells, baked.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6