Comparing Nutrients in 100 grams Boiled Broccoli VS Enriched Tortilla Mix White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Enriched Tortilla Mix White Wheat Flour	10%	24%	66%

Macro Nutrients

	Boiled Broccoli	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Energy	1.2% 35kcal	14% 405kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	13% 4.1g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	8.23% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	51.6% 67g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	NA	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	1.02% 0.74g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.08g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	NA	38g per day for Men 19-50 years
Protein	4.25% 2.38g	17.3% 9.66g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	61.3% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	36.4% 5.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	7.88% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	3.08% 0.04mg	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% 108μg	34% 136μg	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	72% 65mg	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	9.67% 1.45mg	11% 1.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	0.92% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Calcium	4% 40mg	20.5% 205mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	88% 7.05mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	26.7% 0.61mg	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	9.57% 67mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	2.94% 100mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	45% 677mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Enriched Tortilla Mix White Wheat Flour per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Broccoli versus 100 g of Enriched Tortilla Mix White Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Enriched Tortilla Mix White Wheat Flour:

• 100 grams of Boiled Broccoli have 1.6 times more Vitamin B5, 5 times more Vitamin B6, more Vitamin C and 128.3 times more Vitamin K than Enriched Tortilla Mix White Wheat Flour.
• While 100 g of Enriched Tortilla Mix White Wheat Flour contain 11.7 times more Vitamin B1, 4 times more Vitamin B2, 10.5 times more Vitamin B3 and 1.3 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Enriched Tortilla Mix White Wheat Flour provide similar amounts of Vitamin E per 100 grams.
• 100 grams of Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Broccoli vs Enriched Tortilla Mix White Wheat Flour:

• 100 grams of Boiled Broccoli have 2.9 times more Potassium and 8.9 times more Water than Enriched Tortilla Mix White Wheat Flour.
• While 100 g of Enriched Tortilla Mix White Wheat Flour contain 5.1 times more Calcium, 1.6 times more Copper, 10.5 times more Iron, 3.2 times more Manganese, 3.1 times more Phosphorus, 16.5 times more Sodium and 1.4 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Enriched Tortilla Mix White Wheat Flour contain similar levels of Magnesium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Enriched Tortilla Mix White Wheat Flour contain 11.6 times more Energy, 25.9 times more Fat, 51.9 times more Saturated Fat, 27.4 times more Omega 6, 9.4 times more Carbohydrate and 4.1 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Enriched Tortilla Mix White Wheat Flour offer comparable quantities of Omega 3 per 100 grams.
• 100 grams of Boiled Broccoli provide inadequate amounts of Energy and Omega 6