Comparing Nutrients in 7 ounces Broccoli Raab VS Taco shells, baked

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Taco shells, baked	5%	41%	54%

Macro Nutrients

	Broccoli Raab	Taco shells, baked	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	32.6% 945kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	44.6% 43.2g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	44% 14g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	35.2% 0.56g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	60.5% 10.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	97% 126g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	4.1% 2.98g	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	0.27% 0.2g	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	% 0.2g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 2g	g per day for Men 19-50 years
Fiber	14% 5.36g	35% 13.3g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Taco shells, baked	Recommended Dietary Allowance
Vitamin A	29% 260μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	35.7% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	31% 0.4mg	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	41% 165μg	34.2% 137μg	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	44.5% 40mg	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	21.4% 3.2mg	9.13% 1.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	14.2% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Taco shells, baked	Recommended Dietary Allowance
Calcium	21.4% 214mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	25% 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	53% 4.25mg	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	39.2% 165mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	48.3% 1.1mg	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	20.7% 145mg	66% 462mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	43% 643mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Taco shells, baked per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Taco shells, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Taco shells, baked:

• 7 ounces of Broccoli Raab have 131 times more Vitamin A, 1.6 times more Vitamin B2, 1.2 times more Vitamin B9, more Vitamin C, 2.3 times more Vitamin E and 26 times more Vitamin K than Taco shells, baked.
• While 7 oz of Taco shells, baked contain 1.3 times more Vitamin B1 and 1.5 times more Vitamin B3 than Raw Broccoli Raab.
• Both Broccoli Raab and Taco shells, baked provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Taco shells, baked have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Taco shells, baked have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Taco shells, baked:

• 7 ounces of Broccoli Raab have 1.3 times more Iron and 14.5 times more Water than Taco shells, baked.
• While 7 oz of Taco shells, baked contain 2.7 times more Copper, 3.8 times more Magnesium, 1.4 times more Manganese, 3.2 times more Phosphorus, 4.8 times more Selenium, 9.8 times more Sodium and 2.1 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Taco shells, baked contain similar levels of Calcium and Potassium per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Taco shells, baked contain 21.6 times more Energy, 44.5 times more Fat, 85.6 times more Saturated Fat, 1.5 times more Omega 3, 178.7 times more Omega 6, 22.3 times more Carbohydrate, 3.9 times more Sugars, 2.5 times more Fiber and 2 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6