Comparing Nutrients in 1 kilogram Broccoli VS Tortillas, ready-to-bake or -fry, flour, refrigerated

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Tortillas, ready-to-bake or -fry, flour, refrigerated	11%	24%	65%

Macro Nutrients

	Broccoli	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Energy	11.7% 340kcal	106% 3060kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	82.4% 80g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	91% 29.2g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	141% 2.26g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	51% 66.4g	380% 494g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	9.38% 6.8g	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	% 1g	% 6g	g per day for Men 19-50 years
Fiber	68.4% 26g	92% 35g	38g per day for Men 19-50 years
Protein	50.4% 28g	146% 82g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	419% 5.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	276% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	112% 5.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	60% 72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Calcium	47% 470mg	146% 1460mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	116% 1.04mg	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	91% 7.3mg	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	91% 2.1mg	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	94% 660mg	294% 2060mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	36.8% 1250mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	405% 223μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	491% 7360mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	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: Broccoli VS Tortillas, ready-to-bake or -fry, flour, refrigerated per 1 kg

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

• 1 kilogram of Broccoli has more Vitamin A, 3 times more Vitamin B6, more Vitamin C, more Vitamin E and 14.1 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 7.1 times more Vitamin B1, 2.4 times more Vitamin B2, 6.9 times more Vitamin B3 and 1.5 times more Vitamin B9 than Raw Broccoli.
• Both Broccoli and Tortillas, ready-to-bake or -fry, flour, refrigerated provide similar amounts of Vitamin B5 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 Raw 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 Broccoli vs Tortillas, ready-to-bake or -fry, flour, refrigerated:

• 1 kilogram of Broccoli has 2.5 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 3.1 times more Calcium, 2.1 times more Copper, 5 times more Iron, 2.6 times more Manganese, 3.1 times more Phosphorus, 8.9 times more Selenium, 22.3 times more Sodium and 1.3 times more Zinc than Raw Broccoli.
• Both Broccoli and Tortillas, ready-to-bake or -fry, flour, refrigerated contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Tortillas, ready-to-bake or -fry, flour, refrigerated contains 9 times more Energy, 21.6 times more Fat, 25.6 times more Saturated Fat, 3.6 times more Omega 3, 42.1 times more Omega 6, 7.4 times more Carbohydrate, 2.2 times more Sugars, 1.3 times more Fiber and 2.9 times more Protein than Raw Broccoli.
• 1 kilogram of Broccoli provide inadequate amounts of Energy and Omega 6