Comparing Nutrients in 1 kilogram Tortillas, ready-to-bake or -fry, flour, shelf stable VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	102% 2970kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	78% 75.8g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.3g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	242% 3.87g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	104% 17.6g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	379% 493g	41% 53.5g	130g per day for Men 19-50 years
Sugars	36.7% 26.6g	20.3% 14.7g	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	0.41% 0.3g	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	% 0.9g	NA	g per day for Men 19-50 years
Sucrose	% 4.8g	NA	g per day for Men 19-50 years
Fiber	63% 24g	79% 30g	38g per day for Men 19-50 years
Protein	143% 80g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	406% 4.87mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.24mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.6% 2.83mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	135% 1.75mg	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	295% 1180μg	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	0% 0mg	759% 683mg	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	57.3% 8.6mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	163% 1630mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	5% 200μg	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	415% 33.2mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	111% 2.56mg	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	304% 2130mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	39% 1330mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	398% 219μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	495% 7420mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	8.76% 324g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortillas, ready-to-bake or -fry, flour, shelf stable VS Frozen Broccoli Spears per 1 kg

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

Lets compare vitamin content per 1 kilogram of Tortillas, ready-to-bake or -fry, flour, shelf stable vs Frozen Broccoli Spears:

• 1 kilogram of Tortillas, ready-to-bake or -fry, flour, shelf stable has 6.8 times more Vitamin B1, 9.1 times more Vitamin B3 and 1.3 times more Vitamin B9 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains more Vitamin A, 6.3 times more Vitamin B6, more Vitamin C, 1.6 times more Vitamin E and 24.1 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 Frozen Broccoli Spears provide similar amounts of Vitamin B2 and Vitamin B5 per one kilogram.
• 1 kilogram 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 Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tortillas, ready-to-bake or -fry, flour, shelf stable vs Frozen Broccoli Spears:

• 1 kilogram of Tortillas, ready-to-bake or -fry, flour, shelf stable has 4 times more Calcium, 3.2 times more Copper, 4.6 times more Iron, 1.3 times more Magnesium, 2 times more Manganese, 3.6 times more Phosphorus, 11.5 times more Selenium, 43.6 times more Sodium and 1.7 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 1.9 times more Potassium and 2.8 times more Water than Tortillas, ready-to-bake or -fry, flour, shelf stable.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tortillas, ready-to-bake or -fry, flour, shelf stable has 10.2 times more Energy, 22.3 times more Fat, 23.6 times more Saturated Fat, 3.1 times more Omega 3, 47.7 times more Omega 6, 9.2 times more Carbohydrate, 1.8 times more Sugars and 2.6 times more Protein than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 1.3 times more Fiber than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6