Comparing Nutrients in 100 grams Boiled Broccoli VS Taco shells, baked

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Taco shells, baked	5%	41%	54%

Macro Nutrients

	Boiled Broccoli	Taco shells, baked	Recommended Dietary Allowance
Energy	1.2% 35kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	22.5% 21.8g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	22.2% 7.1g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	17.8% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	30.5% 5.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	49% 63.5g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	2.07% 1.5g	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	1.02% 0.74g	0.14% 0.1g	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	% 0.49g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 1g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	17.6% 6.7g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Taco shells, baked	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	15.6% 0.2mg	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	27% 108μg	17.3% 69μg	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	72% 65mg	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	9.67% 1.45mg	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	7.17% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Taco shells, baked	Recommended Dietary Allowance
Calcium	4% 40mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	12.6% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	20.5% 1.64mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	19.8% 83mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	24.3% 0.56mg	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	9.57% 67mg	33.3% 233mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	6.8% 231mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	21.6% 324mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Taco shells, baked:

• Boiled and Drained Broccoli has 77 times more Vitamin A, 1.5 times more Vitamin B2, 1.6 times more Vitamin B9, more Vitamin C, 2.1 times more Vitamin E and 16.4 times more Vitamin K than Taco shells, baked.
• While Taco shells, baked contain 3.4 times more Vitamin B1 and 3.4 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Taco shells, baked have similar amounts of Vitamin B6 per 100 g.
• Both Boiled and Drained Broccoli as well as Taco shells, baked have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Taco shells, baked:

• Boiled and Drained Broccoli has 1.3 times more Potassium and 13.9 times more Water than Taco shells, baked.
• While Taco shells, baked contain 2.5 times more Calcium, 1.9 times more Copper, 2.4 times more Iron, 4 times more Magnesium, 2.9 times more Manganese, 3.5 times more Phosphorus, 3 times more Selenium, 7.9 times more Sodium and 3.6 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Broccoli has 7.4 times more Fructose than Taco shells, baked.
• While Taco shells, baked contain 13.6 times more Energy, 53.1 times more Fat, 89.9 times more Saturated Fat, 2.4 times more Omega 3, 101.6 times more Omega 6, 8.8 times more Carbohydrate, 2 times more Fiber and 2.7 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Taco shells, baked have similar amounts of Sugars per 100 g.
• Both Boiled and Drained Broccoli as well as Taco shells, baked have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.