Comparing Nutrients in 5 ounces 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	1.22% 35.4kcal	23.3% 675kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	31.5% 10g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	43.2% 7.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	69.2% 90g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	2.93% 2.13g	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	0.47% 0.34g	0.2% 0.14g	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	% 0.33g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 1.4g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	25% 9.5g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	16.2% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Taco shells, baked	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	16.5% 2.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	22% 0.29mg	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	25% 101μg	24.5% 98μg	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	58.3% 52.4mg	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	24% 3.6mg	6.52% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Taco shells, baked	Recommended Dietary Allowance
Calcium	16.7% 167mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	17.8% 0.16mg	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	22.5% 1.8mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	34.5% 0.79mg	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	16.6% 116mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	30.6% 459mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	20.7% 2.3mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.25% 9.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Taco shells, baked per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Taco shells, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Taco shells, baked:

• 5 ounces of Cooked Broccoli Raab have 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 5 oz of Taco shells, baked contain 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 five ounces.
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Taco shells, baked:

• 5 ounces of Cooked Broccoli Raab have 1.5 times more Potassium and 14.3 times more Water than Taco shells, baked.
• While 5 oz of Taco shells, baked contain 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 five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Taco shells, baked contain 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.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6