Comparing Nutrients in 500 calories Tostada shells, corn VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Tostada shells, corn: 106g
• Cooked Chopped Frozen Broccoli: 1786g

Tostada shells, corn have 16.9 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has very high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Tostada shells, corn or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Tostada shells, corn	5%	43%	52%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Tostada shells, corn	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.4% 24.7g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	8.18% 0.13g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	49.8% 8.47g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.3% 68g	73.5% 96g	130g per day for Men 19-50 years
Sugars	NA	36.2% 26.3g	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	16% 6.1g	141% 53.6g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Tostada shells, corn	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	179% 2.32mg	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	NA	250% 1000μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	796% 716mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tostada shells, corn	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	8% 80mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	67.5% 0.61mg	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	20% 1.6mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	173% 4mg	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	30.6% 214mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.32μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	46.2% 693mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	11.8% 1.3mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.095% 3.5g	43.8% 1620g	3700g per day for Men 19-50 years

Tostada Shells, Corn VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tostada shells, corn or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 500 calories of Tostada shells, corn vs Cooked Chopped Frozen Broccoli:

• 500 kcal of Boiled Chopped Frozen Broccoli contain 2.6 times more Vitamin B1, 14.6 times more Vitamin B2, 5 times more Vitamin B3, 24.3 times more Vitamin B5 and 6.1 times more Vitamin B6 than Tostada shells, corn.
• 500 calories of Tostada shells, corn have insufficient amounts of Vitamin B2 and Vitamin B5

Comparing minerals per 500 calories for Tostada shells, corn vs Cooked Chopped Frozen Broccoli:

• 500 calories of Tostada shells, corn have 3.5 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 7.4 times more Calcium, 3.9 times more Copper, 6.7 times more Iron, 2.9 times more Magnesium, 10.4 times more Manganese, 4.1 times more Phosphorus, 10.1 times more Potassium, 5.4 times more Selenium, 3.9 times more Zinc and 462.6 times more Water than Tostada shells, corn.
• 500 calories of Tostada shells, corn lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tostada shells, corn have 11.5 times more Fat, 23 times more Saturated Fat and 36.5 times more Omega 6 than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 5.7 times more Omega 3, 1.4 times more Carbohydrate, 8.8 times more Fiber and 8.5 times more Protein than Tostada shells, corn.
• Both Tostada shells, corn and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 500 calories.
• 500 calories of Tostada shells, corn provide inadequate amounts of Omega 3
• 500 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6