Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Taco shells, baked

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Taco shells, baked	5%	41%	54%

Macro Nutrients

	Frozen Broccoli Spears	Taco shells, baked	Recommended Dietary Allowance
Energy	1% 29kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	22.5% 21.8g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	22.2% 7.1g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	17.8% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	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	4.1% 5.35g	49% 63.5g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	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	NA	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	NA	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	7.9% 3g	17.6% 6.7g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Taco shells, baked	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	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	23.5% 94μg	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	76% 68.3mg	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% 1.35mg	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	7.17% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Taco shells, baked	Recommended Dietary Allowance
Calcium	4.1% 41mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	12.6% 0.11mg	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	9% 0.72mg	20.5% 1.64mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	19.8% 83mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	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	8.43% 59mg	33.3% 233mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	6.8% 231mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	21.6% 324mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.17% 6.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Taco shells, baked per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Broccoli Spears versus 100 g of Taco shells, baked to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Frozen Broccoli Spears have 57 times more Vitamin A, 1.4 times more Vitamin B2, 1.4 times more Vitamin B9, more Vitamin C, 2 times more Vitamin E and 11.8 times more Vitamin K than Taco shells, baked.
• While 100 g of Taco shells, baked contain 3 times more Vitamin B1 and 4 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Taco shells, baked provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Taco shells, baked have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Taco shells, baked have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Frozen Broccoli Spears have 14.1 times more Water than Taco shells, baked.
• While 100 g of Taco shells, baked contain 2.4 times more Calcium, 3.1 times more Copper, 2.3 times more Iron, 5.2 times more Magnesium, 2.2 times more Manganese, 3.9 times more Phosphorus, 2.5 times more Selenium, 19.1 times more Sodium and 4.7 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Taco shells, baked contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Taco shells, baked contain 16.4 times more Energy, 64.1 times more Fat, 136.6 times more Saturated Fat, 2.3 times more Omega 3, 140.1 times more Omega 6, 11.9 times more Carbohydrate, 2.2 times more Fiber and 2.1 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Taco shells, baked offer comparable quantities of Sugars per 100 grams.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6