Comparing Nutrients in 100 calories Cooked 51% Whole Wheat Pasta VS Broccoli Raab

Weight per 100 calories

• Cooked 51% Whole Wheat Pasta: 63g
• Broccoli Raab: 455g

Cooked 51% Whole Wheat Pasta has 7.2 times more energy per 100g than Broccoli Raab. It has above average energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

Discover which food has more nutrients per 100 calories - Cooked 51% Whole Wheat Pasta or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Broccoli Raab	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	2.3% 2.23g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	1.53% 0.025g	53.7% 0.86g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.2% 20g	9.97% 13g	130g per day for Men 19-50 years
Sugars	0.74% 0.53g	2.4% 1.73g	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	0.061% 0.044g	1.07% 0.77g	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	% 0.044g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0.13g	% 0.5g	g per day for Men 19-50 years
Fiber	7.6% 2.9g	32.3% 12.3g	38g per day for Men 19-50 years
Protein	6.54% 3.66g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	66% 595μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.23% 0.099mg	61.4% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	34.7% 5.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.14mg	29.3% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	59.8% 0.78mg	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	3.14% 12.6μg	94% 377μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	102% 92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.42% 0.063mg	49% 7.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	848% 1018μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Broccoli Raab	Recommended Dietary Allowance
Calcium	0.75% 7.55mg	49% 491mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	21.2% 0.19mg	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	13% 1.04mg	122% 9.73mg	8mg per day for Men 19-50 years
Magnesium	6.74% 28.3mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	78% 1.8mg	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	9.9% 69mg	47.4% 332mg	700mg per day for Men 19-50 years
Potassium	1.42% 48.4mg	26.2% 891mg	3400mg per day for Men 19-50 years
Selenium	39% 21.5μg	8.26% 4.55μg	55μg per day for Men 19-50 years
Sodium	0.25% 3.77mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	6.4% 0.7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	1.03% 38g	11.4% 421g	3700g per day for Men 19-50 years

Cooked 51% Whole Wheat Pasta VS Broccoli Raab Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked 51% Whole Wheat Pasta or Broccoli Raab?

Lets compare vitamin content per 100 calories of Cooked 51% Whole Wheat Pasta vs Broccoli Raab:

• 100 kcal of Raw Broccoli Raab contain 7.5 times more Vitamin B1, 9.1 times more Vitamin B2, 3.1 times more Vitamin B3, 10.1 times more Vitamin B5, 12.7 times more Vitamin B6, 30 times more Vitamin B9 and 117.1 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• 100 calories of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

Comparing minerals per 100 calories for Cooked 51% Whole Wheat Pasta vs Broccoli Raab:

• 100 calories of Cooked 51% Whole Wheat Pasta have 4.7 times more Selenium than Broccoli Raab.
• While 100 kcal of Raw Broccoli Raab contain 65 times more Calcium, 1.5 times more Copper, 9.4 times more Iron, 3.5 times more Magnesium, 2.8 times more Manganese, 4.8 times more Phosphorus, 18.4 times more Potassium, 39.8 times more Sodium, 5 times more Zinc and 11 times more Water than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• 100 calories of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked 51% Whole Wheat Pasta have 2.6 times more Omega 6 and 1.5 times more Carbohydrate than Broccoli Raab.
• While 100 kcal of Raw Broccoli Raab contain 2.4 times more Fat, 35 times more Omega 3, 3.2 times more Sugars, 4.2 times more Fiber and 3.9 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked 51% Whole Wheat Pasta and Broccoli Raab offer comparable quantities of Energy per 100 calories.
• 100 calories of Cooked 51% Whole Wheat Pasta provide inadequate amounts of Omega 3
• 100 calories of Broccoli Raab provide inadequate amounts of Omega 6