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

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%
Broccoli	27%	8%	65%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Broccoli	Recommended Dietary Allowance
Energy	46.5% 1347kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	35.4% 34.4g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	17.4% 5.56g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	110% 1.76g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	47% 8g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 223g	23% 30g	130g per day for Men 19-50 years
Sugars	16.6% 12g	10.6% 7.7g	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	0.19% 0.14g	4.25% 3.1g	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	% 0.41g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 2.18g	% 0.45g	g per day for Men 19-50 years
Fiber	28.6% 11g	31% 11.8g	38g per day for Men 19-50 years
Protein	65% 36.3g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.3% 0.56mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.7% 1.3mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	61% 0.79mg	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	134% 535μg	71.4% 286μg	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	450% 405mg	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	26% 3.9mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Broccoli	Recommended Dietary Allowance
Calcium	74% 739mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	24.7% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	2.27% 91μg	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	188% 15mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	41.4% 0.95mg	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	138% 966mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	181% 99μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	224% 3366mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	3.98% 147g	11% 405g	3700g per day for Men 19-50 years

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

• Tortillas, ready-to-bake or -fry, flour, shelf stable have 6.9 times more Vitamin B1, 6.6 times more Vitamin B3 and 1.9 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 2 times more Vitamin B5, 6.3 times more Vitamin B6, more Vitamin C and 24.2 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 Raw Broccoli have similar amounts of Vitamin B2 and Vitamin E per 1 lb.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Tortillas, ready-to-bake or -fry, flour, shelf stable have 3.5 times more Calcium, 2.3 times more Copper, 4.5 times more Iron, 2.5 times more Manganese, 3.2 times more Phosphorus, 8.8 times more Selenium, 22.5 times more Sodium and 1.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.4 times more Potassium and 2.8 times more Water than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Raw Broccoli have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Tortillas, ready-to-bake or -fry, flour, shelf stable have 8.7 times more Energy, 20.5 times more Fat, 10.7 times more Saturated Fat, 6.1 times more Omega 3, 36 times more Omega 6, 7.4 times more Carbohydrate, 1.6 times more Sugars and 2.8 times more Protein than Raw Broccoli.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Raw Broccoli have similar amounts of Fiber per 1 lb.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.