Comparing Nutrients in 14 ounces Broccoli Raab VS Cooked 51% Whole Wheat Pasta

Macros Ratio

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

Macro Nutrients

	Broccoli Raab	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	3% 87.3kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	2.96% 0.95g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.7% 11.3g	96% 125g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	4.65% 3.37g	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	0.93% 0.67g	0.38% 0.28g	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	% 0.4g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 0.79g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	48% 18.3g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	52% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	71.6% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	29.6% 0.38mg	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	82.4% 329μg	20% 79.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	43% 6.43mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	43% 429mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	87.8% 0.79mg	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	106% 8.5mg	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	178% 4.1mg	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	41.4% 290mg	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	247% 136μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	40.4% 4.45mg	11mg per day for Men 19-50 years
Water	9.93% 367g	6.5% 241g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cooked 51% Whole Wheat Pasta per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Cooked 51% Whole Wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Cooked 51% Whole Wheat Pasta:

• 14 ounces of Broccoli Raab have 1.3 times more Vitamin B2, 1.4 times more Vitamin B5, 1.8 times more Vitamin B6, 4.2 times more Vitamin B9 and 16.2 times more Vitamin E than Cooked 51% Whole Wheat Pasta.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 2.4 times more Vitamin B3 than Raw Broccoli Raab.
• Both Broccoli Raab and Cooked 51% Whole Wheat Pasta provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

Comparing minerals per 14 ounces for Broccoli Raab vs Cooked 51% Whole Wheat Pasta:

• 14 ounces of Broccoli Raab have 9 times more Calcium, 1.3 times more Iron, 2.5 times more Potassium, 5.5 times more Sodium and 1.5 times more Water than Cooked 51% Whole Wheat Pasta.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 4.7 times more Copper, 2 times more Magnesium, 2.6 times more Manganese, 1.5 times more Phosphorus, 34.2 times more Selenium and 1.5 times more Zinc than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 14 ounces of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Raab have 4.8 times more Omega 3 than Cooked 51% Whole Wheat Pasta.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 7.2 times more Energy, 18.8 times more Omega 6, 11.1 times more Carbohydrate, 1.7 times more Fiber and 1.8 times more Protein than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6