Comparing Nutrients in 14 ounces Whole Wheat Pasta VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Broccoli	27%	8%	65%

Macro Nutrients

	Whole Wheat Pasta	Broccoli	Recommended Dietary Allowance
Energy	48% 1397kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	25% 4.2g	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	224% 291g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	15% 11g	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	1.64% 1.2g	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	% 0.95g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 0.4g	g per day for Men 19-50 years
Fiber	96% 36.5g	27% 10.3g	38g per day for Men 19-50 years
Protein	98% 55g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.6% 0.87mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	216% 34.5mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69% 3.45mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	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	68.5% 274μg	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	NA	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	12% 1.83mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Broccoli	Recommended Dietary Allowance
Calcium	11.5% 115mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	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	180% 14.4mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	121% 508mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	515% 12mg	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	194% 1361mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	50.7% 1723mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	560% 308μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.88% 32.6g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Whole Wheat Pasta vs Broccoli:

• Dry Whole-Wheat Pasta has 5.7 times more Vitamin B1, 1.9 times more Vitamin B2, 13.6 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Vitamin E and 72.6 times more Vitamin K than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Raw Broccoli have similar amounts of Vitamin B9 per 14 oz.
• Both Dry 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 Whole Wheat Pasta vs Broccoli:

• Dry Whole-Wheat Pasta has 10.1 times more Copper, 5 times more Iron, 6.1 times more Magnesium, 14.2 times more Manganese, 5.2 times more Phosphorus, 1.4 times more Potassium, 31 times more Selenium and 7.2 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Calcium, 5.5 times more Sodium and 10.9 times more Water than Dry Whole-Wheat Pasta.

Comparison of macro-nutrients per 14 ounces:

• Dry Whole-Wheat Pasta has 10.4 times more Energy, 7.9 times more Fat, 3.8 times more Saturated Fat, 21.7 times more Omega 6, 11 times more Carbohydrate, 1.6 times more Sugars, 3.5 times more Fiber and 4.9 times more Protein than Raw Broccoli.
• Both Dry Whole-Wheat Pasta and Raw Broccoli have similar amounts of Omega 3 per 14 oz.
• Both Dry Whole-Wheat Pasta as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.