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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%

Macro Nutrients

	Frozen Chopped Broccoli	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	20.3% 589kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	20.6% 3.5g	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	75.2% 98g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	7.3% 5.28g	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	0.082% 0.06g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 0.95g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Tortillas, ready-to-bake or -fry, flour, shelf stable	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	80.5% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	4.27% 0.056mg	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	58.5% 234μg	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	11.4% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Calcium	11% 111mg	32.3% 323mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	25.4% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.99% 39.7μg	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	82.4% 6.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	44.5% 1.02mg	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	60.4% 423mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	7.76% 264mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	79% 43.5μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	98% 1472mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	4.9% 181g	1.74% 64.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Tortillas, ready-to-bake or -fry, flour, shelf stable 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, shelf stable 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, shelf stable:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 4.6 times more Vitamin B6, more Vitamin C, 1.4 times more Vitamin E and 19.3 times more Vitamin K than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 7 oz of Tortillas, ready-to-bake or -fry, flour, shelf stable contain 9.2 times more Vitamin B1, 1.3 times more Vitamin B2, 8.9 times more Vitamin B3 and 1.8 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Tortillas, ready-to-bake or -fry, flour, shelf stable provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Tortillas, ready-to-bake or -fry, flour, shelf stable 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, shelf stable:

• 7 ounces of Frozen Chopped Broccoli have 1.6 times more Potassium and 2.8 times more Water than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 7 oz of Tortillas, ready-to-bake or -fry, flour, shelf stable contain 2.9 times more Calcium, 3 times more Copper, 4.1 times more Iron, 1.8 times more Manganese, 4.3 times more Phosphorus, 7.8 times more Selenium and 30.9 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Tortillas, ready-to-bake or -fry, flour, shelf stable contain similar levels of Magnesium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.3 times more Fiber than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 7 oz of Tortillas, ready-to-bake or -fry, flour, shelf stable contain 11.4 times more Energy, 26.1 times more Fat, 27.8 times more Saturated Fat, 3.7 times more Omega 3, 56.9 times more Omega 6, 10.3 times more Carbohydrate, 2 times more Sugars and 2.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6