Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Tortillas, ready-to-bake or -fry, whole wheat

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Tortillas, ready-to-bake or -fry, whole wheat	13%	28%	59%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Tortillas, ready-to-bake or -fry, whole wheat	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	21.2% 615kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	30.3% 9.7g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	70% 91g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	6.68% 4.84g	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	15.7% 5.95g	51% 19.4g	38g per day for Men 19-50 years
Protein	11% 6.15g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Tortillas, ready-to-bake or -fry, whole wheat	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	60.3% 9.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	47.6% 0.62mg	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	27.8% 111μg	68.5% 274μg	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	88.4% 79.6mg	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	17.5% 2.6mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Tortillas, ready-to-bake or -fry, whole wheat	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	48.4% 484mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	58.7% 0.53mg	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	15% 1.2mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	NA	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	14% 97mg	98% 687mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	134% 73.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	81.6% 1224mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	4.87% 180g	1.6% 60g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Tortillas, ready-to-bake or -fry, whole wheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Tortillas, ready-to-bake or -fry, whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Tortillas, ready-to-bake or -fry, whole wheat:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, more Vitamin C, 1.5 times more Vitamin E and 19.6 times more Vitamin K than Tortillas, ready-to-bake or -fry, whole wheat.
• While 7 oz of Tortillas, ready-to-bake or -fry, whole wheat contain 15 times more Vitamin B1, 3.6 times more Vitamin B2, 10.6 times more Vitamin B3, 2.4 times more Vitamin B6 and 2.5 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• 7 ounces of Tortillas, ready-to-bake or -fry, whole wheat have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Tortillas, ready-to-bake or -fry, whole wheat have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Tortillas, ready-to-bake or -fry, whole wheat:

• 7 ounces of Cooked Chopped Frozen Broccoli have 3 times more Water than Tortillas, ready-to-bake or -fry, whole wheat.
• While 7 oz of Tortillas, ready-to-bake or -fry, whole wheat contain 7.4 times more Calcium, 7.8 times more Copper, 4.3 times more Iron, 6.5 times more Magnesium, 7.1 times more Phosphorus, 1.8 times more Potassium, 52.9 times more Selenium, 56.1 times more Sodium and 6.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.3 times more Omega 3 than Tortillas, ready-to-bake or -fry, whole wheat.
• While 7 oz of Tortillas, ready-to-bake or -fry, whole wheat contain 11.1 times more Energy, 81.3 times more Fat, 271 times more Saturated Fat, 73.8 times more Omega 6, 8.6 times more Carbohydrate, 1.7 times more Sugars, 3.3 times more Fiber and 3.1 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6