Comparing Nutrients in 1 kilogram 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	9.66% 280kcal	112% 3250kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	54.5% 17.5g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	33.8% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	59.4% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	428% 556g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	79% 30g	87% 33g	38g per day for Men 19-50 years
Protein	55.4% 31g	155% 87g	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	56.7% 510μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	443% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	225% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	223% 35.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	116% 5.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	38.5% 0.5mg	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	140% 560μg	308% 1230μg	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	446% 401mg	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	88% 13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	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	33% 330mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	297% 2.67mg	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	76.3% 6.1mg	413% 33mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	201% 4.62mg	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	70% 490mg	177% 1240mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	425% 234μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	319% 4780mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	64.5% 7.1mg	11mg per day for Men 19-50 years
Water	24.5% 907g	7.24% 268g	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 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg 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 1 kilogram of Cooked Chopped Frozen Broccoli vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 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 1 kg of Tortillas, ready-to-bake or -fry, flour, without added calcium contains 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.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 3.4 times more Water than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 1 kg of Tortillas, ready-to-bake or -fry, flour, without added calcium contains 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 one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Tortillas, ready-to-bake or -fry, flour, without added calcium contains 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 one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6