Comparing Nutrients in 14 ounces Tortillas, ready-to-bake or -fry, flour, shelf stable VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Broccoli Raab	Recommended Dietary Allowance
Energy	40.6% 1179kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	15% 4.86g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	96% 1.54g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	41% 7g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 196g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	2.1% 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	0.16% 0.12g	0.93% 0.67g	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	% 0.36g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 1.9g	% 0.44g	g per day for Men 19-50 years
Fiber	25% 9.53g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	56.8% 31.8g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	161% 1.93mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	52.2% 0.68mg	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	117% 468μg	82.4% 329μg	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	0% 0mg	89% 80mg	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	22.8% 3.4mg	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	741% 889μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Broccoli Raab	Recommended Dietary Allowance
Calcium	64.7% 647mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	18.5% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	2% 79.4μg	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	165% 13mg	106% 8.5mg	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	89% 2.05mg	68% 1.57mg	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	121% 845mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	158% 87μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	196% 2945mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	3.48% 129g	9.93% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortillas, ready-to-bake or -fry, flour, shelf stable VS Broccoli Raab per 14 oz

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

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

• 14 ounces of Tortillas, ready-to-bake or -fry, flour, shelf stable have 3 times more Vitamin B1, 3.4 times more Vitamin B3 and 1.4 times more Vitamin B9 than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain more Vitamin A, 6.1 times more Vitamin B6, more Vitamin C, 1.9 times more Vitamin E and 53.3 times more Vitamin K than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Broccoli Raab provide similar amounts of Vitamin B2 and Vitamin B5 per 14 ounces.
• 14 ounces of Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin A and Vitamin C
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tortillas, ready-to-bake or -fry, flour, shelf stable vs Broccoli Raab:

• 14 ounces of Tortillas, ready-to-bake or -fry, flour, shelf stable have 1.5 times more Calcium, 2.7 times more Copper, 1.6 times more Iron, 1.3 times more Manganese, 2.9 times more Phosphorus, 21.9 times more Selenium and 22.5 times more Sodium than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 1.5 times more Potassium, 1.4 times more Zinc and 2.9 times more Water than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Broccoli Raab contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tortillas, ready-to-bake or -fry, flour, shelf stable have 13.5 times more Energy, 15.5 times more Fat, 14.8 times more Saturated Fat, 2 times more Omega 3, 60.8 times more Omega 6, 17.3 times more Carbohydrate, 7 times more Sugars and 2.5 times more Protein than Broccoli Raab.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Broccoli Raab offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6