Comparing Nutrients in 100 calories Cooked Whole-wheat Pasta VS Frozen Chopped Broccoli

Weight per 100 calories

• Cooked Whole-wheat Pasta: 67g
• Frozen Chopped Broccoli: 385g

Cooked Whole-wheat Pasta has 5.7 times more energy per 100g than Frozen Chopped Broccoli. It has average energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 100 calories - Cooked Whole-wheat Pasta or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cooked Whole-wheat Pasta	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	2.12% 0.36g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	14% 18.4g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	7.16% 5.2g	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	0.065% 0.047g	4.4% 3.2g	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	% 0.047g	% 2.9g	g per day for Men 19-50 years
Sucrose	% 0.13g	NA	g per day for Men 19-50 years
Fiber	6.9% 2.6g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	7.18% 4.02g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.72% 0.1mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	38.5% 0.5mg	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	3.52% 14μg	64.4% 258μg	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	0% 0mg	241% 217mg	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	1.03% 0.15mg	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.4μg	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0.87% 8.72mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	16.2% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	14.4% 1.15mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	8.63% 36.2mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	49% 1.13mg	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	12% 85.2mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	1.9% 64.4mg	24% 815mg	3400mg per day for Men 19-50 years
Selenium	44.3% 24.4μg	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.7mg	6.15% 92mg	1500mg per day for Men 19-50 years
Zinc	8.18% 0.9mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	1.12% 41.5g	9.5% 352g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Whole-wheat Pasta vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.9 times more Vitamin B1, 5.6 times more Vitamin B2, 6 times more Vitamin B5, 8 times more Vitamin B6, 18.3 times more Vitamin B9, more Vitamin C, 30.4 times more Vitamin E and 774.6 times more Vitamin K than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 per 100 kcal.
• Both Cooked Whole-wheat Pasta as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Whole-wheat Pasta vs Frozen Chopped Broccoli:

• Cooked Whole-wheat Pasta has 2.3 times more Selenium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 24.7 times more Calcium, 2.7 times more Iron, 1.9 times more Magnesium, 1.3 times more Manganese, 2.3 times more Phosphorus, 12.7 times more Potassium, 34.4 times more Sodium, 2.1 times more Zinc and 8.5 times more Water than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Frozen Chopped Broccoli, Unprepared have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked Whole-wheat Pasta has 3 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 16.7 times more Omega 3, 10.3 times more Sugars, 68 times more Fructose, 4.4 times more Fiber and 2.7 times more Protein than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Fat and Carbohydrate per 100 kcal.
• Both Cooked Whole-wheat Pasta as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.