Comparing Nutrients in 14 ounces Cooked Whole-wheat Pasta VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Broccoli	27%	8%	65%

Macro Nutrients

	Cooked Whole-wheat Pasta	Broccoli	Recommended Dietary Allowance
Energy	20.4% 591kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	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	92% 119g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	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	0.38% 0.28g	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	% 0.28g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 0.4g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	27% 10.3g	38g per day for Men 19-50 years
Protein	42.5% 23.8g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat 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	51.6% 0.62mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.5% 12.4mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	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	21% 83.3μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.1% 0.91mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Broccoli	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	85.3% 6.83mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	228% 5.24mg	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	72% 504mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	262% 144μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	48.3% 5.3mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	6.63% 245g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Whole-wheat Pasta vs Broccoli:

• Cooked Whole-wheat Pasta has 2.2 times more Vitamin B1 and 4.9 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 2.1 times more Vitamin B5, 1.9 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C, 3.4 times more Vitamin E and 169.3 times more Vitamin K than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Raw Broccoli have similar amounts of Vitamin B2 per 14 oz.
• Both Cooked Whole-wheat Pasta as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Whole-wheat Pasta vs Broccoli:

• Cooked Whole-wheat Pasta has 4.6 times more Copper, 2.4 times more Iron, 2.6 times more Magnesium, 6.3 times more Manganese, 1.9 times more Phosphorus, 14.5 times more Selenium and 3.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 3.6 times more Calcium, 3.3 times more Potassium, 8.3 times more Sodium and 1.4 times more Water than Cooked Whole-wheat Pasta.

Comparison of macro-nutrients per 14 ounces:

• Cooked Whole-wheat Pasta has 4.4 times more Energy, 4.6 times more Fat, 11 times more Omega 6, 4.5 times more Carbohydrate, 1.5 times more Fiber and 2.1 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Omega 3 and 2.3 times more Sugars than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.