Comparing Nutrients in 1 pound Tortillas, ready-to-bake or -fry, whole wheat VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, whole wheat	13%	28%	59%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, whole wheat	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	48.5% 1406kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	45.6% 44.3g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	69% 22g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	25.6% 4.35g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	160% 208g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	15.3% 11g	9.2% 6.67g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	117% 44.5g	36% 13.6g	38g per day for Men 19-50 years
Protein	79% 44.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, whole wheat	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	311% 3.73mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	138% 22mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	45.4% 0.59mg	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	156% 626μg	63.5% 254μg	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	202% 182mg	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	27.2% 4.1mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.4μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, whole wheat	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	111% 1107mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	17% 0.15mg	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	149% 12mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	92% 386mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	NA	44% 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	224% 1569mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	35% 1188mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	305% 168μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	187% 2799mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	79% 8.7mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	3.7% 137g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortillas, ready-to-bake or -fry, whole wheat VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Tortillas, ready-to-bake or -fry, whole wheat versus 1 lb of Cooked Chopped Frozen Broccoli 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, whole wheat vs Cooked Chopped Frozen Broccoli:

• 1 pound of Tortillas, ready-to-bake or -fry, whole wheat has 15 times more Vitamin B1, 3.6 times more Vitamin B2, 10.6 times more Vitamin B3, 2.4 times more Vitamin B6 and 2.5 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Vitamin A, more Vitamin C, 1.5 times more Vitamin E and 19.6 times more Vitamin K than Tortillas, ready-to-bake or -fry, whole wheat.
• 1 pound of Tortillas, ready-to-bake or -fry, whole wheat have insufficient amounts of Vitamin A and Vitamin C
• Both Tortillas, ready-to-bake or -fry, whole wheat as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tortillas, ready-to-bake or -fry, whole wheat vs Cooked Chopped Frozen Broccoli:

• 1 pound of Tortillas, ready-to-bake or -fry, whole wheat has 7.4 times more Calcium, 7.8 times more Copper, 4.3 times more Iron, 6.5 times more Magnesium, 7.1 times more Phosphorus, 1.8 times more Potassium, 52.9 times more Selenium, 56.1 times more Sodium and 6.9 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 3 times more Water than Tortillas, ready-to-bake or -fry, whole wheat.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tortillas, ready-to-bake or -fry, whole wheat has 11.1 times more Energy, 81.3 times more Fat, 271 times more Saturated Fat, 73.8 times more Omega 6, 8.6 times more Carbohydrate, 1.7 times more Sugars, 3.3 times more Fiber and 3.1 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.3 times more Omega 3 than Tortillas, ready-to-bake or -fry, whole wheat.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6