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Comparing Nutrients in 5 ounces Tortillas, ready-to-bake or -fry, cornVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Tortillas, ready-to-bake or -fry, corn
10%
11%
79%
Frozen Chopped Broccoli
34%
8%
58%
5 oz ▼

Macro Nutrients

10.7%309kcal
Energy
1.27%37kcal
309 kcalvs37 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.16%4.04g
Fat
0.42%0.41g
4.04 gvs0.41 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2%0.64g
Saturated Fat
0.19%0.062g
0.64 gvs0.062 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3%0.048g
Omega 3
9.3%0.15g
0.048 gvs0.15 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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11.5%1.96g
Omega 6
0.26%0.044g
1.96 gvs0.044 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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48.7%63.3g
Carbohydrate
5.2%6.78g
63.3 gvs6.78 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.72%1.25g
Sugars
2.64%1.9g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.25 gvs1.9 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
1.62%1.18g
≤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]
NA gvs1.18 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.06g
NA gvs1.06 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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23.5%8.93g
Fiber
11%4.25g
8.93 gvs4.25 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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14.4%8.08g
Protein
7.1%4g
8.08 gvs4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
8.2%73.7μg
RAE, retinol activity equivalents
0 μgvs73.7 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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11%0.13mg
Vitamin B1
6.26%0.075mg
Thiamine
0.13 mgvs0.075 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.1%0.092mg
Vitamin B2
10.5%0.14mg
Riboflavin
0.092 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13.3%2.12mg
Vitamin B3
4.16%0.67mg
Niacin, nicotinic acid, niacinamide
2.12 mgvs0.67 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.1%0.15mg
Vitamin B5
7.9%0.4mg
Pantothenic acid
0.15 mgvs0.4 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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24%0.31mg
Vitamin B6
14%0.18mg
Pyridoxine
0.31 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.77%7.1μg
Vitamin B9
23.7%95μg
Folates and Folic Acid
7.1 μgvs95 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
89%80mg
Ascorbic acid
0 mgvs80 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.65%0.4mg
Vitamin E
11.5%1.73mg
Tocopherols and Tocotrienols
0.4 mgvs1.73 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
96%115μg
Phytomenadione or phylloquinone
0 μgvs115 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

11.5%115mg
Calcium
7.94%79.4mg
115 mgvs79.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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24.3%0.22mg
Copper
6%0.054mg
0.22 mgvs0.054 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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21.8%1.74mg
Iron
14.4%1.15mg
1.74 mgvs1.15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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24.3%102mg
Magnesium
6.07%25.5mg
102 mgvs25.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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20%0.46mg
Manganese
18%0.42mg
0.46 mgvs0.42 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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63.6%445mg
Phosphorus
10%71mg
445 mgvs71 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.75%264mg
Potassium
8.84%301mg
264 mgvs301 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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15.7%8.65μg
Selenium
7.2%3.97μg
8.65 μgvs3.97 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.25%63.8mg
Sodium
2.27%34mg
63.8 mgvs34 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17%1.86mg
Zinc
6.2%0.68mg
1.86 mgvs0.68 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.76%65g
Water
3.5%130g
65 gvs130 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Tortillas, ready-to-bake or -fry, corn vs Frozen Chopped Broccoli:
Comparing minerals per 5 ounces for Tortillas, ready-to-bake or -fry, corn vs Frozen Chopped Broccoli:
Comparison of macro-nutrients per 5 ounces:



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