Comparing Nutrients in 100 calories Tortillas, ready-to-bake or -fry, whole wheatVS Broccoli

Weight per 100 calories

Tortillas, ready-to-bake or -fry, whole wheat

32.3g

Broccoli

294g

Tortillas, ready-to-bake or -fry, whole wheat have 9.1 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Tortillas, ready-to-bake or -fry, whole wheat or Broccoli?

Macros Ratio

Protein Fat Carbs

Tortillas, ready-to-bake or -fry, whole wheat

13%

28%

59%

Broccoli

27%

65%

100 kcal ▼

Macro Nutrients

Tortillas, ready-to-bake or -fry, whole wheatvs Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

Find Baked Products rich in Energy

3.25%3.15g

Fat

1.12%1.1g

3.15 gvs1.1 g

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

Find Baked Products rich in Fat

4.9%1.57g

Saturated Fat

1.05%0.34g

1.57 gvs0.34 g

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

Find Baked Products rich in Saturated Fat

0.67%0.011g

Omega 3

11.6%0.19g

0.011 gvs0.19 g

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

Find Baked Products rich in Omega 3

1.8%0.31g

Omega 6

0.85%0.14g

0.31 gvs0.14 g

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

Find Baked Products rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Baked Products rich in Cholesterol

11.4%15g

Carbohydrate

15%19.5g

15 gvs19.5 g

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

Find Baked Products rich in Carbohydrate

1.1%0.79g

Sugars

6.9%5g

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

0.79 gvs5 g

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

Find Baked Products rich in Sugars

Fructose

2.76%2g

≤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]

NA gvs2 g

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

Find Baked Products rich in Fructose

Glucose

%1.44g

NA gvs1.44 g

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

Find Baked Products rich in Glucose

Sucrose

%0.29g

NA gvs0.29 g

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

Find Baked Products rich in Sucrose

8.3%3.16g

Fiber

20%7.65g

3.16 gvs7.65 g

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

Find Baked Products rich in Fiber

5.62%3.15g

Protein

15%8.3g

3.15 gvs8.3 g

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

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Tortillas, ready-to-bake or -fry, whole wheatvs Broccoli

0%0μg

Vitamin A

10%91μg

RAE, retinol activity equivalents

0 μgvs91 μg

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

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A

22%0.27mg

Vitamin B1

17.4%0.21mg

Thiamine

0.27 mgvs0.21 mg

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

Find Baked Products rich in Vitamin B1 Buy Vegan Vitamin B1

7.17%0.093mg

Vitamin B2

26.5%0.34mg

Riboflavin

0.093 mgvs0.34 mg

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

Find Baked Products rich in Vitamin B2 Buy Vegan Vitamin B2

9.8%1.57mg

Vitamin B3

11.7%1.88mg

Niacin, nicotinic acid, niacinamide

1.57 mgvs1.88 mg

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

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

33.7%1.7mg

Pantothenic acid

NA mgvs1.7 mg

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

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

7.74%0.1mg

Vitamin B6

39.6%0.51mg

Pyridoxine

0.1 mgvs0.51 mg

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

Find Baked Products rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Baked Products rich in Vitamin B7

11%44.5μg

Vitamin B9

46.3%185μg

Folates and Folic Acid

44.5 μgvs185 μg

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

Find Baked Products rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

292%262mg

Ascorbic acid

0 mgvs262 mg

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

Find Baked Products rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Baked Products rich in Vitamin D Buy Vegan Vitamin D

1.94%0.29mg

Vitamin E

15.3%2.3mg

Tocopherols and Tocotrienols

0.29 mgvs2.3 mg

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

Find Baked Products rich in Vitamin E

1.2%1.45μg

Vitamin K

249%299μg

Phytomenadione or phylloquinone

1.45 μgvs299 μg

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

Find Baked Products rich in Vitamin K

Minerals

Tortillas, ready-to-bake or -fry, whole wheatvs Broccoli

7.87%78.7mg

Calcium

14%138mg

78.7 mgvs138 mg

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

Find Baked Products rich in Calcium

9.53%0.086mg

Copper

16%0.14mg

0.086 mgvs0.14 mg

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

Find Baked Products rich in Copper

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 .

Find Baked Products rich in Fluoride

10.6%0.85mg

Iron

27%2.15mg

0.85 mgvs2.15 mg

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

Find Baked Products rich in Iron

6.53%27.4mg

Magnesium

14.7%61.8mg

27.4 mgvs61.8 mg

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

Find Baked Products rich in Magnesium

Manganese

27%0.62mg

NA mgvs0.62 mg

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

Find Baked Products rich in Manganese

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 .

Find Baked Products rich in Molybdenum

16%112mg

Phosphorus

27.7%194mg

112 mgvs194 mg

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

Find Baked Products rich in Phosphorus

2.5%84.5mg

Potassium

27.3%929mg

84.5 mgvs929 mg

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

Find Baked Products rich in Potassium

21.7%12μg

Selenium

13.4%7.35μg

12 μgvs7.35 μg

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

Find Baked Products rich in Selenium

13.3%199mg

Sodium

6.47%97mg

199 mgvs97 mg

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

Find Baked Products rich in Sodium

5.63%0.62mg

Zinc

11%1.2mg

0.62 mgvs1.2 mg

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

Find Baked Products rich in Zinc

0.26%9.73g

Water

7.1%263g

9.73 gvs263 g

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

Find Baked Products rich in Water

Lets compare vitamin content per 100 calories of Tortillas, ready-to-bake or -fry, whole wheat vs Broccoli:

Tortillas, ready-to-bake or -fry, whole wheat have 1.3 times more Vitamin B1 than Raw Broccoli.
While Raw Broccoli contains more Vitamin A, 3.7 times more Vitamin B2, 5.1 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin C, 7.9 times more Vitamin E and 205.9 times more Vitamin K than Tortillas, ready-to-bake or -fry, whole wheat.
Both Tortillas, ready-to-bake or -fry, whole wheat and Raw Broccoli have similar amounts of Vitamin B3 per 100 kcal.
Both Tortillas, ready-to-bake or -fry, whole wheat as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Tortillas, ready-to-bake or -fry, whole wheat vs Broccoli:

Tortillas, ready-to-bake or -fry, whole wheat have 1.6 times more Selenium and 2.1 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 1.8 times more Calcium, 1.7 times more Copper, 2.5 times more Iron, 2.3 times more Magnesium, 1.7 times more Phosphorus, 11 times more Potassium, 1.9 times more Zinc and 27 times more Water than Tortillas, ready-to-bake or -fry, whole wheat.

Comparison of macro-nutrients per 100 calories:

Tortillas, ready-to-bake or -fry, whole wheat have 2.9 times more Fat, 4.7 times more Saturated Fat and 2.1 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 17.4 times more Omega 3, 1.3 times more Carbohydrate, 6.4 times more Sugars, 2.4 times more Fiber and 2.6 times more Protein than Tortillas, ready-to-bake or -fry, whole wheat.
Both Tortillas, ready-to-bake or -fry, whole wheat and Raw Broccoli have similar amounts of Energy per 100 kcal.
Both Tortillas, ready-to-bake or -fry, whole wheat as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Tortillas, ready-to-bake or -fry, whole wheatVS Cookies, brownies, commercially prepared, reduced fat, with added fiberBroccoliVS Cookies, brownies, commercially prepared, reduced fat, with added fiberTortillas, ready-to-bake or -fry, whole wheatVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 100 calories Tortillas, ready-to-bake or -fry, whole wheatVS Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Tortillas, ready-to-bake or -fry, whole wheat or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: