Comparing Nutrients in 5 ounces Boiled BroccoliVS Tostada shells, corn

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Tostada shells, corn

43%

52%

5 oz ▼

Macro Nutrients

Boiled Broccolivs Tostada shells, corn

1.7%49.6kcal

Energy

23%672kcal

49.6 kcalvs672 kcal

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

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0.6%0.58g

Fat

34%33g

0.58 gvs33 g

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

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0.35%0.11g

Saturated Fat

31%9.94g

0.11 gvs9.94 g

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

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10.5%0.17g

Omega 3

11%0.18g

0.17 gvs0.18 g

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

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0.43%0.072g

Omega 6

67%11.4g

0.072 gvs11.4 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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7.83%10g

Carbohydrate

70.3%91g

10 gvs91 g

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

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2.7%1.97g

Sugars

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

1.97 gvsNA g

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

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1.45%1.05g

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]

1.05 gvsNA g

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

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%0.69g

Glucose

0.69 gvsNA g

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

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%0.11g

Sucrose

0.11 gvsNA g

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

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12.3%4.68g

Fiber

21.6%8.22g

4.68 gvs8.22 g

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

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6.02%3.37g

Protein

15.6%8.7g

3.37 gvs8.7 g

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

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Vitamins

Boiled Broccolivs Tostada shells, corn

12%109μg

Vitamin A

RAE, retinol activity equivalents

109 μgvsNA μg

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

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7.44%0.089mg

Vitamin B1

41.7%0.5mg

Thiamine

0.089 mgvs0.5 mg

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

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13.4%0.17mg

Vitamin B2

10.2%0.13mg

Riboflavin

0.17 mgvs0.13 mg

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

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4.9%0.78mg

Vitamin B3

13.8%2.2mg

Niacin, nicotinic acid, niacinamide

0.78 mgvs2.2 mg

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

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17.5%0.87mg

Vitamin B5

5.4%0.27mg

Pantothenic acid

0.87 mgvs0.27 mg

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

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22%0.28mg

Vitamin B6

39.6%0.51mg

Pyridoxine

0.28 mgvs0.51 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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38.3%153μg

Vitamin B9

Folates and Folic Acid

153 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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102%92mg

Vitamin C

Ascorbic acid

92 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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13.7%2.06mg

Vitamin E

Tocopherols and Tocotrienols

2.06 mgvsNA mg

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

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167%200μg

Vitamin K

Phytomenadione or phylloquinone

200 μgvsNA μg

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

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Minerals

Boiled Broccolivs Tostada shells, corn

5.67%56.7mg

Calcium

10.8%108mg

56.7 mgvs108 mg

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

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9.6%0.086mg

Copper

23.3%0.21mg

0.086 mgvs0.21 mg

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

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0.14%5.67μg

Fluoride

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

5.67 μgvsNA μg

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

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12%0.95mg

Iron

27%2.17mg

0.95 mgvs2.17 mg

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

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7.1%29.8mg

Magnesium

25.6%108mg

29.8 mgvs108 mg

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

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12%0.27mg

Manganese

22.4%0.51mg

0.27 mgvs0.51 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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13.6%95mg

Phosphorus

41%288mg

95 mgvs288 mg

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

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12.2%415mg

Potassium

9.9%336mg

415 mgvs336 mg

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

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4.12%2.27μg

Selenium

5.67%3.1μg

2.27 μgvs3.1 μg

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

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3.87%58mg

Sodium

62%931mg

58 mgvs931 mg

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

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5.8%0.64mg

Zinc

16%1.74mg

0.64 mgvs1.74 mg

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

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3.4%127g

Water

0.13%4.7g

127 gvs4.7 g

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

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Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Tostada shells, corn:

Boiled and Drained Broccoli has 1.3 times more Vitamin B2 and 3.2 times more Vitamin B5 than Tostada shells, corn.
While Tostada shells, corn contain 5.6 times more Vitamin B1, 2.8 times more Vitamin B3 and 1.8 times more Vitamin B6 than Boiled and Drained Broccoli.

Comparing minerals per 5 ounces for Boiled Broccoli vs Tostada shells, corn:

Boiled and Drained Broccoli has 1.2 times more Potassium and 26.9 times more Water than Tostada shells, corn.
While Tostada shells, corn contain 1.9 times more Calcium, 2.4 times more Copper, 2.3 times more Iron, 3.6 times more Magnesium, 1.9 times more Manganese, 3 times more Phosphorus, 1.4 times more Selenium, 16 times more Sodium and 2.7 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 5 ounces:

Tostada shells, corn contain 13.5 times more Energy, 57 times more Fat, 88.7 times more Saturated Fat, 157.4 times more Omega 6, 9 times more Carbohydrate, 1.8 times more Fiber and 2.6 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Tostada shells, corn have similar amounts of Omega 3 per 5 oz.
Both Boiled and Drained Broccoli as well as Tostada shells, corn have insufficient amounts of Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Boiled BroccoliVS Frozen Chopped BroccoliTostada shells, cornVS Frozen Chopped BroccoliBoiled BroccoliVS Pan De Torta Salvadoran BreadTostada shells, cornVS Pan De Torta Salvadoran Bread

Compare Foods

Comparing Nutrients in 5 ounces Boiled BroccoliVS Tostada shells, corn

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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