Comparing Nutrients in 1 kilogram 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	12% 350kcal	106% 3060kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	82.4% 80g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	91% 29.2g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	141% 2.26g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	121% 20.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	380% 494g	130g per day for Men 19-50 years
Sugars	19% 14g	51% 37g	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	10.2% 7.4g	3.86% 2.8g	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	% 4.9g	% 3.8g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 6g	g per day for Men 19-50 years
Fiber	87% 33g	92% 35g	38g per day for Men 19-50 years
Protein	42.5% 24g	146% 82g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	419% 5.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	276% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	112% 5.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	45.4% 0.59mg	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	270% 1080μg	235% 940μg	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	721% 649mg	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	97% 14.5mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	60% 72μg	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	40% 400mg	146% 1460mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	116% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	454% 36.3mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	234% 5.38mg	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	96% 670mg	294% 2060mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	36.8% 1250mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	405% 223μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	491% 7360mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	24% 893g	8.64% 320g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Tortillas, ready-to-bake or -fry, flour, refrigerated per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg 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 1 kilogram of Boiled Broccoli vs Tortillas, ready-to-bake or -fry, flour, refrigerated:

• 1 kilogram of Boiled Broccoli has 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 1 kg of Tortillas, ready-to-bake or -fry, flour, refrigerated contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Tortillas, ready-to-bake or -fry, flour, refrigerated:

• 1 kilogram of Boiled Broccoli has 2.3 times more Potassium and 2.8 times more Water than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While 1 kg of Tortillas, ready-to-bake or -fry, flour, refrigerated contains 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Tortillas, ready-to-bake or -fry, flour, refrigerated contains 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 one kilogram.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6