Comparing Nutrients in 500 calories Boiled Broccoli VS Enriched Tortilla Mix White Wheat Flour

Weight per 500 calories

• Boiled Broccoli: 1429g
• Enriched Tortilla Mix White Wheat Flour: 124g

Enriched Tortilla Mix White Wheat Flour has 11.6 times more energy per unit of mass than Boiled and Drained Broccoli, which is very high in comparison to other foods. Boiled Broccoli having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Broccoli or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	13.5% 13g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	16% 5.06g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	10% 1.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	63.8% 83g	130g per day for Men 19-50 years
Sugars	27.4% 20g	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	14.6% 10.6g	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	% 7g	NA	g per day for Men 19-50 years
Sucrose	% 1.14g	NA	g per day for Men 19-50 years
Fiber	124% 47g	NA	38g per day for Men 19-50 years
Protein	60.7% 34g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Vitamin A	122% 1100μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	9.73% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	3.8% 0.049mg	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	386% 1543μg	42% 168μg	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	1030% 927mg	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	138% 20.7mg	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Calcium	57% 571mg	25.3% 253mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	13.7% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	6.17% 26mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	33% 0.76mg	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	137% 957mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	3.63% 123mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	NA	55μg per day for Men 19-50 years
Sodium	39% 586mg	55.7% 836mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	0.34% 12.4g	3700g per day for Men 19-50 years

Boiled Broccoli VS Enriched Tortilla Mix White Wheat Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Enriched Tortilla Mix White Wheat Flour?

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Enriched Tortilla Mix White Wheat Flour:

• 500 calories of Boiled Broccoli have 2.9 times more Vitamin B2, 18.1 times more Vitamin B5, 57.9 times more Vitamin B6, 9.2 times more Vitamin B9, more Vitamin C, 10.2 times more Vitamin E and 1484.3 times more Vitamin K than Enriched Tortilla Mix White Wheat Flour.
• Both Boiled Broccoli and Enriched Tortilla Mix White Wheat Flour provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin B5, Vitamin B6, 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 500 calories.

Comparing minerals per 500 calories for Boiled Broccoli vs Enriched Tortilla Mix White Wheat Flour:

• 500 calories of Boiled Broccoli have 2.3 times more Calcium, 7.1 times more Copper, 11.6 times more Magnesium, 3.7 times more Manganese, 3.7 times more Phosphorus, 33.9 times more Potassium, 8.1 times more Zinc and 102.5 times more Water than Enriched Tortilla Mix White Wheat Flour.
• While 500 kcal of Enriched Tortilla Mix White Wheat Flour contain 1.4 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Enriched Tortilla Mix White Wheat Flour contain similar levels of Iron per 500 calories.
• 500 calories of Enriched Tortilla Mix White Wheat Flour lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Broccoli have 11.2 times more Omega 3, 1.2 times more Carbohydrate and 2.9 times more Protein than Enriched Tortilla Mix White Wheat Flour.
• While 500 kcal of Enriched Tortilla Mix White Wheat Flour contain 2.2 times more Fat, 4.5 times more Saturated Fat and 2.4 times more Omega 6 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Enriched Tortilla Mix White Wheat Flour offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Broccoli provide inadequate amounts of Omega 6
• 500 calories of Enriched Tortilla Mix White Wheat Flour provide inadequate amounts of Omega 3