Comparing Nutrients in 14 ounces Cooked Homemade Pasta VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Homemade Pasta	14%	7%	79%
Broccoli	27%	8%	65%

Macro Nutrients

	Cooked Homemade Pasta	Broccoli	Recommended Dietary Allowance
Energy	17% 492kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.9g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	1.74% 0.56g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.7% 100g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	NA	9.3% 6.75g	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	NA	3.72% 2.7g	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	NA	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	NA	27% 10.3g	38g per day for Men 19-50 years
Protein	31% 17.3g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Homemade Pasta	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.33mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	53.4% 0.69mg	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	42.7% 171μg	62.5% 250μg	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	393% 354mg	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	NA	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Homemade Pasta	Broccoli	Recommended Dietary Allowance
Calcium	2.4% 24mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	21.6% 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	56% 4.5mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	36.2% 0.83mg	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	22.7% 159mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	2.2% 75.4mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	19.6% 294mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	7.4% 273g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Homemade Pasta vs Broccoli:

• Cooked Homemade Pasta Made Without Egg has 2.6 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.1 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 3.8 times more Vitamin B5, 6.3 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Cooked Homemade Pasta Made Without Egg.
• Both Cooked Homemade Pasta Made Without Egg as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Cooked Homemade Pasta vs Broccoli:

• Cooked Homemade Pasta Made Without Egg has 1.2 times more Copper, 1.5 times more Iron and 2.2 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 7.8 times more Calcium, 1.5 times more Magnesium, 1.7 times more Phosphorus, 16.6 times more Potassium and 1.3 times more Water than Cooked Homemade Pasta Made Without Egg.
• Both Cooked Homemade Pasta Made Without Egg and Raw Broccoli have similar amounts of Manganese and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Homemade Pasta Made Without Egg has 3.6 times more Energy, 2.6 times more Fat, 9.2 times more Omega 6, 3.8 times more Carbohydrate and 1.5 times more Protein than Raw Broccoli.
• Both Cooked Homemade Pasta Made Without Egg and Raw Broccoli have similar amounts of Omega 3 per 14 oz.
• Both Cooked Homemade Pasta Made Without Egg as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.