Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Tortillas, ready-to-bake or -fry, flour, without added calcium

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Tortillas, ready-to-bake or -fry, flour, without added calcium	11%	20%	69%

Macro Nutrients

	Cooked Broccoli Raab	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Energy	3.9% 113kcal	51% 1474kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	33.2% 32.2g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	24.7% 7.9g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	27% 4.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	194% 252g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	39.4% 15g	38g per day for Men 19-50 years
Protein	31% 17.4g	70.5% 39.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Vitamin A	114% 1030μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	101% 16.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	52.8% 2.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	17.4% 0.23mg	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	80.5% 322μg	139% 558μg	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	186% 168mg	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	76.5% 11.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Calcium	53.5% 535mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	135% 1.2mg	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	72% 5.76mg	187% 15mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	91% 2.1mg	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	53% 372mg	80.4% 562mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	193% 106μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	145% 2168mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	11.2% 415g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Tortillas, ready-to-bake or -fry, flour, without added calcium per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Broccoli Raab versus 1 lb 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 pound of Cooked Broccoli Raab vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• 1 pound of Cooked Broccoli Raab has more Vitamin A, 4.4 times more Vitamin B6 and more Vitamin C than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 1 lb of Tortillas, ready-to-bake or -fry, flour, without added calcium contains 3.1 times more Vitamin B1, 2.1 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.7 times more Vitamin B9 than Cooked Broccoli Raab.
• 1 pound of Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Cooked Broccoli Raab has 3 times more Calcium, 2.6 times more Potassium and 3.4 times more Water than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 1 lb of Tortillas, ready-to-bake or -fry, flour, without added calcium contains 3.6 times more Copper, 2.6 times more Iron, 1.5 times more Phosphorus, 18 times more Selenium, 8.5 times more Sodium and 1.3 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Tortillas, ready-to-bake or -fry, flour, without added calcium contain similar levels of Magnesium and Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 3.7 times more Omega 3 than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 1 lb of Tortillas, ready-to-bake or -fry, flour, without added calcium contains 13 times more Energy, 13.7 times more Fat, 19.6 times more Saturated Fat, 32.5 times more Omega 6, 17.8 times more Carbohydrate and 2.3 times more Protein than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Tortillas, ready-to-bake or -fry, flour, without added calcium offer comparable quantities of Fiber per one pound.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6