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

Weight per 500 calories

• Tostada shells, corn: 106g
• Cooked Broccoli Raab: 2000g

Tostada shells, corn have 19 times more energy per 100g than Cooked Broccoli Raab. It has very high energy density when compared to other foods. Cooked Broccoli Raab having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tostada shells, corn	5%	43%	52%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Tostada shells, corn	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.4% 24.7g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	5.56% 1.78g	32g per day for Men 19-50 years
Omega 3	8.18% 0.13g	251% 4g	1.6g per day for Men 19-50 years
Omega 6	49.8% 8.47g	3.65% 0.62g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.3% 68g	48% 62.4g	130g per day for Men 19-50 years
Sugars	NA	17% 12.4g	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	6.62% 4.8g	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	% 4.6g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	16% 6.1g	147% 56g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	137% 76.6g	56g per day for Men 19-50 years

Vitamins

	Tostada shells, corn	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	504% 4540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	282% 3.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	252% 40.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	179% 8.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	338% 4.4mg	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	355% 1420μg	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	822% 740mg	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	337% 50.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4267% 5120μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tostada shells, corn	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	8% 80mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	167% 1.5mg	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	318% 25.4mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	330% 7.6mg	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	234% 1640mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	202% 6860mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.32μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	46.2% 693mg	74.7% 1120mg	1500mg per day for Men 19-50 years
Zinc	11.8% 1.3mg	98% 11mg	11mg per day for Men 19-50 years
Water	0.095% 3.5g	49.4% 1828g	3700g per day for Men 19-50 years

Tostada Shells, Corn VS Cooked Broccoli Raab Nutrients Per 500 Kcal

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

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

• 500 kcal of Cooked Broccoli Raab contain 9.1 times more Vitamin B1, 28.2 times more Vitamin B2, 24.6 times more Vitamin B3, 44.5 times more Vitamin B5 and 11.5 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 Broccoli Raab:

• 500 kcal of Cooked Broccoli Raab contain 29.4 times more Calcium, 9.6 times more Copper, 15.7 times more Iron, 6.7 times more Magnesium, 19.8 times more Manganese, 7.7 times more Phosphorus, 27.4 times more Potassium, 11.2 times more Selenium, 1.6 times more Sodium, 8.3 times more Zinc and 522 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 2.4 times more Fat, 4.2 times more Saturated Fat and 13.7 times more Omega 6 than Cooked Broccoli Raab.
• While 500 kcal of Cooked Broccoli Raab contain 30.7 times more Omega 3, 9.2 times more Fiber and 11.8 times more Protein than Tostada shells, corn.
• Both Tostada shells, corn and Cooked Broccoli Raab offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Tostada shells, corn provide inadequate amounts of Omega 3
• 500 calories of Cooked Broccoli Raab provide inadequate amounts of Omega 6