Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Tortillas, ready-to-bake or -fry, flour, refrigerated

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Tortillas, ready-to-bake or -fry, flour, refrigerated	11%	24%	65%

Macro Nutrients

	Frozen Chopped Broccoli	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	16.3% 16g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	75.4% 98g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	10% 7.36g	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	2.27% 1.65g	0.77% 0.56g	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	% 1.5g	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	83% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	54.8% 8.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	9% 0.12mg	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	33.2% 133μg	46.6% 187μg	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	124% 112mg	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	16% 2.42mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Calcium	11% 111mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	23% 0.21mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	46.4% 1.07mg	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% 99mg	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	7.3% 248mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	80.5% 44.3μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	97% 1461mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	4.9% 181g	1.7% 63.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Tortillas, ready-to-bake or -fry, flour, refrigerated per 7 oz

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

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

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 2.2 times more Vitamin B6, more Vitamin C, more Vitamin E and 11.3 times more Vitamin K than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While 7 oz of Tortillas, ready-to-bake or -fry, flour, refrigerated contain 9.5 times more Vitamin B1, 2.9 times more Vitamin B2, 9.4 times more Vitamin B3, 2 times more Vitamin B5 and 1.4 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Tortillas, ready-to-bake or -fry, flour, refrigerated have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Tortillas, ready-to-bake or -fry, flour, refrigerated have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Tortillas, ready-to-bake or -fry, flour, refrigerated:

• 7 ounces of Frozen Chopped Broccoli have 1.7 times more Potassium and 2.9 times more Water than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While 7 oz of Tortillas, ready-to-bake or -fry, flour, refrigerated contain 2.6 times more Calcium, 2.7 times more Copper, 4.5 times more Iron, 1.8 times more Manganese, 4.1 times more Phosphorus, 8 times more Selenium and 30.7 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Tortillas, ready-to-bake or -fry, flour, refrigerated contain similar levels of Magnesium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Tortillas, ready-to-bake or -fry, flour, refrigerated contain 11.8 times more Energy, 27.6 times more Fat, 66.5 times more Saturated Fat, 2.2 times more Omega 3, 66.5 times more Omega 6, 10.3 times more Carbohydrate, 2.7 times more Sugars and 2.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Tortillas, ready-to-bake or -fry, flour, refrigerated offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6