Comparing Nutrients in 14 ounces Boiled Broccoli VS Dry Pasta

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Dry Pasta	14%	4%	82%

Macro Nutrients

	Boiled Broccoli	Dry Pasta	Recommended Dietary Allowance
Energy	4.8% 139kcal	50.8% 1472kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	6.18% 6g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	3.44% 1.1g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	12.6% 2.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	228% 296g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	14.6% 10.6g	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	4.05% 2.94g	0.6% 0.44g	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	% 1.94g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 1.9g	g per day for Men 19-50 years
Fiber	34.5% 13g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	17% 9.45g	92% 51.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Dry Pasta	Recommended Dietary Allowance
Vitamin A	34% 306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	34.2% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	43.4% 0.56mg	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	107% 429μg	18% 71.4μg	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	286% 258mg	0% 0mg	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	38.4% 5.75mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Dry Pasta	Recommended Dietary Allowance
Calcium	16% 159mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	127% 1.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	158% 3.64mg	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	38% 266mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	456% 251μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	9.57% 354g	1.06% 39.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Dry Pasta per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Dry Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Dry Pasta:

• 14 ounces of Boiled Broccoli have more Vitamin A, 2.1 times more Vitamin B2, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 6 times more Vitamin B9, more Vitamin C, 13.2 times more Vitamin E and 1411 times more Vitamin K than Dry Pasta.
• While 14 oz of Dry Unenriched Pasta contain 1.4 times more Vitamin B1 and 3.1 times more Vitamin B3 than Boiled and Drained Broccoli.
• 14 ounces of Dry Pasta have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Dry Unenriched Pasta have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Broccoli vs Dry Pasta:

• 14 ounces of Boiled Broccoli have 1.9 times more Calcium, 1.3 times more Potassium, 6.8 times more Sodium and 9 times more Water than Dry Pasta.
• While 14 oz of Dry Unenriched Pasta contain 4.7 times more Copper, 1.9 times more Iron, 2.5 times more Magnesium, 4.7 times more Manganese, 2.8 times more Phosphorus, 39.5 times more Selenium and 3.1 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Broccoli have 5 times more Omega 3 than Dry Pasta.
• While 14 oz of Dry Unenriched Pasta contain 10.6 times more Energy, 10.6 times more Omega 6, 10.4 times more Carbohydrate, 1.9 times more Sugars and 5.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Dry Pasta offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 14 ounces of Dry Pasta provide inadequate amounts of Omega 3