Comparing Nutrients in 14 ounces BroccoliVS Tostada shells, corn

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Tostada shells, corn

43%

52%

14 oz ▼

Macro Nutrients

Broccolivs Tostada shells, corn

4.65%135kcal

Energy

65%1881kcal

135 kcalvs1881 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.5%1.47g

Fat

96%93g

1.47 gvs93 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.4%0.45g

Saturated Fat

87%28g

0.45 gvs28 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15.6%0.25g

Omega 3

30.8%0.49g

0.25 gvs0.49 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.14%0.19g

Omega 6

187%32g

0.19 gvs32 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0 mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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20.3%26.4g

Carbohydrate

197%256g

26.4 gvs256 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.3%6.75g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.75 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.72%2.7g

Fructose

≤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]

2.7 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.94g

Glucose

1.94 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.4g

Sucrose

0.4 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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27%10.3g

Fiber

60.6%23g

10.3 gvs23 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20%11g

Protein

43.6%24.4g

11 gvs24.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Broccolivs Tostada shells, corn

13.7%123μg

Vitamin A

RAE, retinol activity equivalents

123 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23.5%0.28mg

Vitamin B1

117%1.4mg

Thiamine

0.28 mgvs1.4 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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35.7%0.46mg

Vitamin B2

28.7%0.37mg

Riboflavin

0.46 mgvs0.37 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16%2.54mg

Vitamin B3

38.5%6.16mg

Niacin, nicotinic acid, niacinamide

2.54 mgvs6.16 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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45.5%2.27mg

Vitamin B5

15%0.76mg

Pantothenic acid

2.27 mgvs0.76 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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53.4%0.69mg

Vitamin B6

111%1.44mg

Pyridoxine

0.69 mgvs1.44 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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62.5%250μg

Vitamin B9

Folates and Folic Acid

250 μgvsNA μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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393%354mg

Vitamin C

Ascorbic acid

354 mgvsNA mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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20.6%3.1mg

Vitamin E

Tocopherols and Tocotrienols

3.1 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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336%403μg

Vitamin K

Phytomenadione or phylloquinone

403 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Broccolivs Tostada shells, corn

18.7%187mg

Calcium

30%302mg

187 mgvs302 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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21.6%0.19mg

Copper

65.3%0.59mg

0.19 mgvs0.59 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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36.2%2.9mg

Iron

76%6.07mg

2.9 mgvs6.07 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%83.3mg

Magnesium

72%302mg

83.3 mgvs302 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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36.2%0.83mg

Manganese

62.6%1.44mg

0.83 mgvs1.44 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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37.4%262mg

Phosphorus

115%806mg

262 mgvs806 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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37%1254mg

Potassium

27.7%941mg

1254 mgvs941 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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18%9.92μg

Selenium

16%8.73μg

9.92 μgvs8.73 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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8.73%131mg

Sodium

174%2608mg

131 mgvs2608 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.8%1.63mg

Zinc

44.4%4.9mg

1.63 mgvs4.9 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.58%354g

Water

0.36%13g

354 gvs13 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Broccoli vs Tostada shells, corn:

Raw Broccoli has 1.2 times more Vitamin B2 and 3 times more Vitamin B5 than Tostada shells, corn.
While Tostada shells, corn contain 5 times more Vitamin B1, 2.4 times more Vitamin B3 and 2.1 times more Vitamin B6 than Raw Broccoli.

Comparing minerals per 14 ounces for Broccoli vs Tostada shells, corn:

Raw Broccoli has 1.3 times more Potassium and 26.9 times more Water than Tostada shells, corn.
While Tostada shells, corn contain 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.
Both Raw Broccoli and Tostada shells, corn have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Tostada shells, corn contain 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 Raw Broccoli as well as Tostada shells, corn have insufficient amounts of Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

BroccoliVS Boiled BroccoliTostada shells, cornVS Boiled BroccoliBroccoliVS Pan De Torta Salvadoran BreadTostada shells, cornVS Pan De Torta Salvadoran Bread

Compare Foods

Comparing Nutrients in 14 ounces BroccoliVS Tostada shells, corn

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: