Comparing Nutrients in 1 pound Boiled Broccoli VS Enriched Tortilla Mix White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Enriched Tortilla Mix White Wheat Flour	10%	24%	66%

Macro Nutrients

	Boiled Broccoli	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Energy	5.47% 159kcal	63.3% 1837kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	49.7% 48.2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	37.3% 6.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	234% 305g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	NA	38g per day for Men 19-50 years
Protein	19.3% 10.8g	78.2% 44g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Vitamin A	39% 349μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	278% 3.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	165% 26.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	35.7% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	14% 0.18mg	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	122% 490μg	154% 617μg	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	327% 294mg	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	44% 6.58mg	49.6% 7.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Calcium	18% 181mg	93% 930mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	50.4% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	400% 32mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	121% 2.8mg	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	43.4% 304mg	136% 953mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	NA	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	205% 3071mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	11% 405g	1.24% 45.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Enriched Tortilla Mix White Wheat Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broccoli versus 1 lb of Enriched Tortilla Mix White Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Enriched Tortilla Mix White Wheat Flour:

• 1 pound of Boiled Broccoli has 1.6 times more Vitamin B5, 5 times more Vitamin B6, more Vitamin C and 128.3 times more Vitamin K than Enriched Tortilla Mix White Wheat Flour.
• While 1 lb of Enriched Tortilla Mix White Wheat Flour contains 11.7 times more Vitamin B1, 4 times more Vitamin B2, 10.5 times more Vitamin B3 and 1.3 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Enriched Tortilla Mix White Wheat Flour provide similar amounts of Vitamin E per one pound.
• 1 pound of Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Enriched Tortilla Mix White Wheat Flour:

• 1 pound of Boiled Broccoli has 2.9 times more Potassium and 8.9 times more Water than Enriched Tortilla Mix White Wheat Flour.
• While 1 lb of Enriched Tortilla Mix White Wheat Flour contains 5.1 times more Calcium, 1.6 times more Copper, 10.5 times more Iron, 3.2 times more Manganese, 3.1 times more Phosphorus, 16.5 times more Sodium and 1.4 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Enriched Tortilla Mix White Wheat Flour contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Enriched Tortilla Mix White Wheat Flour contains 11.6 times more Energy, 25.9 times more Fat, 51.9 times more Saturated Fat, 27.4 times more Omega 6, 9.4 times more Carbohydrate and 4.1 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Enriched Tortilla Mix White Wheat Flour offer comparable quantities of Omega 3 per one pound.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6