Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Tortillas, ready-to-bake or -fry, flour, without added calcium

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Tortillas, ready-to-bake or -fry, flour, without added calcium	11%	20%	69%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Energy	3.83% 111kcal	44.5% 1290kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	21.6% 6.93g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	23.6% 4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	170% 221g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	34.5% 13g	38g per day for Men 19-50 years
Protein	22% 12.3g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	176% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	89.5% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	88.6% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	15.3% 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	55.6% 222μg	122% 488μg	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	177% 159mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35% 5.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Calcium	13% 131mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	118% 1.06mg	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	30.3% 2.42mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	79.7% 1.83mg	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	27.8% 194mg	70.3% 492mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	169% 93μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	126% 1897mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	9.73% 360g	2.87% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Tortillas, ready-to-bake or -fry, flour, without added calcium per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Tortillas, ready-to-bake or -fry, flour, without added calcium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 2.6 times more Vitamin B6 and more Vitamin C than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 14 oz of Tortillas, ready-to-bake or -fry, flour, without added calcium contain 9.7 times more Vitamin B1, 3.6 times more Vitamin B2, 7.8 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.2 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• 14 ounces of Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• 14 ounces of Cooked Chopped Frozen Broccoli have 3.4 times more Water than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 14 oz of Tortillas, ready-to-bake or -fry, flour, without added calcium contain 7.9 times more Copper, 5.4 times more Iron, 2 times more Magnesium, 2.1 times more Manganese, 2.5 times more Phosphorus, 33.4 times more Selenium, 43.5 times more Sodium and 2.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Tortillas, ready-to-bake or -fry, flour, without added calcium contain similar levels of Calcium and Potassium per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Tortillas, ready-to-bake or -fry, flour, without added calcium contain 11.6 times more Energy, 59.2 times more Fat, 96.9 times more Saturated Fat, 1.3 times more Omega 3, 77.6 times more Omega 6, 10.4 times more Carbohydrate and 2.8 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Tortillas, ready-to-bake or -fry, flour, without added calcium offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6