Comparing Nutrients in 5 ounces Tostada shells, corn VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Tostada shells, corn	5%	43%	52%
Broccoli	27%	8%	65%

Macro Nutrients

	Tostada shells, corn	Broccoli	Recommended Dietary Allowance
Energy	23% 672kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	31% 9.94g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	67% 11.4g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	NA	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	21.6% 8.22g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Tostada shells, corn	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.6% 0.51mg	19% 0.25mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tostada shells, corn	Broccoli	Recommended Dietary Allowance
Calcium	10.8% 108mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	7.7% 0.069mg	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	27% 2.17mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	25.6% 108mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.51mg	13% 0.3mg	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	41% 288mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	62% 931mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.13% 4.7g	3.42% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tostada shells, corn vs Broccoli:

• Tostada shells, corn have 5 times more Vitamin B1, 2.4 times more Vitamin B3 and 2.1 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 3 times more Vitamin B5 than Tostada shells, corn.
• Both Tostada shells, corn and Raw Broccoli have similar amounts of Vitamin B2 per 5 oz.

Comparing minerals per 5 ounces for Tostada shells, corn vs Broccoli:

• Tostada shells, corn have 1.6 times more Calcium, 3 times more Copper, 2.1 times more Iron, 3.6 times more Magnesium, 1.7 times more Manganese, 3.1 times more Phosphorus, 19.9 times more Sodium and 3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Potassium and 26.9 times more Water than Tostada shells, corn.
• Both Tostada shells, corn and Raw Broccoli have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Tostada shells, corn have 13.9 times more Energy, 63.2 times more Fat, 61.5 times more Saturated Fat, 2 times more Omega 3, 163.8 times more Omega 6, 9.7 times more Carbohydrate, 2.2 times more Fiber and 2.2 times more Protein than Raw Broccoli.
• Both Tostada shells, corn as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 5 oz.