Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Tortillas, ready-to-bake or -fry, corn

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Tortillas, ready-to-bake or -fry, corn	10%	11%	79%

Macro Nutrients

	Frozen Chopped Broccoli	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Energy	8.97% 260kcal	75% 2180kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	29.4% 28.5g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	14% 4.53g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	81.5% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	343% 446g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	12% 8.8g	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	11.4% 8.3g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	166% 63g	38g per day for Men 19-50 years
Protein	50% 28g	102% 57g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	78.3% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	168% 2.2mg	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	168% 670μg	12.5% 50μg	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	627% 564mg	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	81.3% 12mg	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Calcium	56% 560mg	81% 810mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	171% 1.54mg	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	101% 8.1mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	171% 720mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	142% 3.26mg	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	71.4% 500mg	449% 3140mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	111% 61μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	119% 13mg	11mg per day for Men 19-50 years
Water	24.7% 915g	12.4% 459g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Tortillas, ready-to-bake or -fry, corn per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of Tortillas, ready-to-bake or -fry, corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Tortillas, ready-to-bake or -fry, corn:

• 1 kilogram of Frozen Chopped Broccoli has more Vitamin A, 1.5 times more Vitamin B2, 2.6 times more Vitamin B5, 13.4 times more Vitamin B9, more Vitamin C, 4.4 times more Vitamin E and more Vitamin K than Tortillas, ready-to-bake or -fry, corn.
• While 1 kg of Tortillas, ready-to-bake or -fry, corn contains 1.8 times more Vitamin B1, 3.2 times more Vitamin B3 and 1.7 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Tortillas, ready-to-bake or -fry, corn:

• 1 kilogram of Frozen Chopped Broccoli has 2 times more Water than Tortillas, ready-to-bake or -fry, corn.
• While 1 kg of Tortillas, ready-to-bake or -fry, corn contains 1.4 times more Calcium, 4.1 times more Copper, 1.5 times more Iron, 4 times more Magnesium, 6.3 times more Phosphorus, 2.2 times more Selenium, 1.9 times more Sodium and 2.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Tortillas, ready-to-bake or -fry, corn contain similar levels of Manganese and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 3.1 times more Omega 3 than Tortillas, ready-to-bake or -fry, corn.
• While 1 kg of Tortillas, ready-to-bake or -fry, corn contains 8.4 times more Energy, 9.8 times more Fat, 44.7 times more Omega 6, 9.3 times more Carbohydrate, 2.1 times more Fiber and 2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6