Comparing Nutrients in 1 pound Taco shells, baked, without added salt VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Taco shells, baked, without added salt	6%	42%	52%
Cauliflower	26%	8%	66%

Macro Nutrients

	Taco shells, baked, without added salt	Cauliflower	Recommended Dietary Allowance
Energy	73.2% 2123kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	106% 103g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	46% 14.7g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	151% 2.42g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	212% 36g	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	218% 283g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 4.26g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	89.5% 34g	24% 9.07g	38g per day for Men 19-50 years
Protein	58.3% 32.7g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked, without added salt	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.3% 6.12mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	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	119% 476μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taco shells, baked, without added salt	Cauliflower	Recommended Dietary Allowance
Calcium	72.6% 726mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	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	142% 11.3mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	113% 476mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	85.8% 1.97mg	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	161% 1125mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	0.74% 27.2g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Taco shells, baked, without added salt VS Cauliflower per 1 lb

Compare the macro and micronutrient content in 1 lb of Taco shells, baked, without added salt 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, without added salt vs Cauliflower:

• 1 pound of Taco shells, baked, without added salt has 4.6 times more Vitamin B1, 2.7 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.8 times more Vitamin B9 than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.4 times more Vitamin B5 and more Vitamin C than Taco shells, baked, without added salt.
• Both Taco shells, baked, without added salt and Cauliflower provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Taco shells, baked, without added salt have insufficient amounts of Vitamin C
• Both Taco shells, baked, without added salt as well as Raw Cauliflower have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Taco shells, baked, without added salt vs Cauliflower:

• 1 pound of Taco shells, baked, without added salt has 7.3 times more Calcium, 3.1 times more Copper, 6 times more Iron, 7 times more Magnesium, 2.8 times more Manganese, 5.6 times more Phosphorus and 5.2 times more Zinc than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.7 times more Potassium, 2 times more Sodium and 15.3 times more Water than Taco shells, baked, without added salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Taco shells, baked, without added salt has 18.7 times more Energy, 80.7 times more Fat, 25 times more Saturated Fat, 35.6 times more Omega 3, 496.3 times more Omega 6, 12.6 times more Carbohydrate, 3.8 times more Fiber and 3.8 times more Protein than Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6