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

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, refrigerated	11%	24%	65%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, refrigerated	Broccoli Raab	Recommended Dietary Allowance
Energy	48% 1388kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	37.4% 36.2g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	41.4% 13.3g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	64% 1.03g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	55% 9.35g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	9.94% 13g	130g per day for Men 19-50 years
Sugars	23.2% 17g	2.38% 1.72g	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	1.75% 1.27g	1.06% 0.77g	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	% 1.72g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 2.72g	% 0.5g	g per day for Men 19-50 years
Fiber	41.8% 16g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	66.4% 37g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, refrigerated	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.28mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	59.7% 0.78mg	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	107% 426μg	94% 376μg	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	102% 92mg	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	0% 0mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.2% 32.7μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, refrigerated	Broccoli Raab	Recommended Dietary Allowance
Calcium	66.2% 662mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	21% 0.19mg	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	206% 16.5mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	78% 1.8mg	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	133% 934mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	16.7% 567mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	184% 101μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	223% 3338mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	3.92% 145g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortillas, ready-to-bake or -fry, flour, refrigerated VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Tortillas, ready-to-bake or -fry, flour, refrigerated versus 1 lb of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tortillas, ready-to-bake or -fry, flour, refrigerated vs Broccoli Raab:

• 1 pound of Tortillas, ready-to-bake or -fry, flour, refrigerated has 3.1 times more Vitamin B1, 2.2 times more Vitamin B2, 3.6 times more Vitamin B3 and 1.7 times more Vitamin B5 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Vitamin A, 2.9 times more Vitamin B6, more Vitamin C, more Vitamin E and 31.1 times more Vitamin K than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated and Broccoli Raab provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Tortillas, ready-to-bake or -fry, flour, refrigerated have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tortillas, ready-to-bake or -fry, flour, refrigerated vs Broccoli Raab:

• 1 pound of Tortillas, ready-to-bake or -fry, flour, refrigerated has 1.4 times more Calcium, 2.5 times more Copper, 1.7 times more Iron, 1.4 times more Manganese, 2.8 times more Phosphorus, 22.3 times more Selenium and 22.3 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.6 times more Potassium, 1.5 times more Zinc and 2.9 times more Water than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated and Broccoli Raab contain similar levels of Magnesium per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tortillas, ready-to-bake or -fry, flour, refrigerated has 13.9 times more Energy, 16.3 times more Fat, 35.2 times more Saturated Fat, 71.1 times more Omega 6, 17.3 times more Carbohydrate, 9.8 times more Sugars, 1.3 times more Fiber and 2.6 times more Protein than Broccoli Raab.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated and Broccoli Raab offer comparable quantities of Omega 3 per one pound.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6