Comparing Nutrients in 14 ounces Boiled Broccoli VS Tortillas, ready-to-bake or -fry, flour, refrigerated

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Tortillas, ready-to-bake or -fry, flour, refrigerated	11%	24%	65%

Macro Nutrients

	Boiled Broccoli	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Energy	4.8% 139kcal	42% 1214kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	32.7% 31.7g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	36.3% 11.6g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	56% 0.9g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	48% 8.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	151% 196g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	20.3% 14.7g	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	4.05% 2.94g	1.53% 1.1g	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	% 1.94g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 2.4g	g per day for Men 19-50 years
Fiber	34.5% 13g	36.6% 14g	38g per day for Men 19-50 years
Protein	17% 9.45g	58% 32.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Vitamin A	34% 306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	166% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	110% 17.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	44.6% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	18% 0.23mg	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	107% 429μg	93% 373μg	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	286% 258mg	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	38.4% 5.75mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	24% 28.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Calcium	16% 159mg	58% 579mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	46% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	180% 14.4mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	93% 2.14mg	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	38% 266mg	117% 818mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	161% 88.5μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	195% 2921mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	9.57% 354g	3.43% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Tortillas, ready-to-bake or -fry, flour, refrigerated per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Tortillas, ready-to-bake or -fry, flour, refrigerated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Tortillas, ready-to-bake or -fry, flour, refrigerated:

• 14 ounces of Boiled Broccoli have more Vitamin A, 3.4 times more Vitamin B6, more Vitamin C, more Vitamin E and 19.6 times more Vitamin K than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While 14 oz of Tortillas, ready-to-bake or -fry, flour, refrigerated contain 8 times more Vitamin B1, 2.3 times more Vitamin B2 and 8 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Tortillas, ready-to-bake or -fry, flour, refrigerated provide similar amounts of Vitamin B5 and Vitamin B9 per 14 ounces.
• 14 ounces of Tortillas, ready-to-bake or -fry, flour, refrigerated have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled and Drained Broccoli as well as Tortillas, ready-to-bake or -fry, flour, refrigerated have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Broccoli vs Tortillas, ready-to-bake or -fry, flour, refrigerated:

• 14 ounces of Boiled Broccoli have 2.3 times more Potassium and 2.8 times more Water than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While 14 oz of Tortillas, ready-to-bake or -fry, flour, refrigerated contain 3.7 times more Calcium, 1.7 times more Copper, 5.4 times more Iron, 2.8 times more Manganese, 3.1 times more Phosphorus, 13.9 times more Selenium and 18 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Tortillas, ready-to-bake or -fry, flour, refrigerated contain similar levels of Magnesium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Tortillas, ready-to-bake or -fry, flour, refrigerated contain 8.7 times more Energy, 19.5 times more Fat, 37 times more Saturated Fat, 1.9 times more Omega 3, 40.4 times more Omega 6, 6.9 times more Carbohydrate, 2.7 times more Sugars and 3.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Tortillas, ready-to-bake or -fry, flour, refrigerated offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6