Comparing Nutrients in 14 ounces 51% Whole Wheat Pasta with Enriched Semolina VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%
Broccoli	27%	8%	65%

Macro Nutrients

	51% Whole Wheat Pasta with Enriched Semolina	Broccoli	Recommended Dietary Allowance
Energy	49.4% 1433kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	4% 1.3g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.14g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	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	12% 8.73g	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	1.1% 0.79g	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	% 0.79g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 0.4g	g per day for Men 19-50 years
Fiber	118% 45g	27% 10.3g	38g per day for Men 19-50 years
Protein	94% 52.4g	20% 11g	56g per day for Men 19-50 years

Vitamins

	51% Whole Wheat Pasta with Enriched Semolina	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	182% 2.2mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.24mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	214% 34.3mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.78mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	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	113% 452μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	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	2.98% 3.57μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% Whole Wheat Pasta with Enriched Semolina	Broccoli	Recommended Dietary Allowance
Calcium	9.92% 99mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	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	169% 13.5mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	89% 373mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	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	143% 1000mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	37% 1262mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	554% 305μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	79.4% 8.73mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.99% 36.6g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of 51% Whole Wheat Pasta with Enriched Semolina vs Broccoli:

• Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 7.7 times more Vitamin B1, 2.7 times more Vitamin B2, 13.5 times more Vitamin B3, 1.2 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 112.9 times more Vitamin K than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.

Comparing minerals per 14 ounces for 51% Whole Wheat Pasta with Enriched Semolina vs Broccoli:

• Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 8 times more Copper, 4.7 times more Iron, 4.5 times more Magnesium, 10 times more Manganese, 3.8 times more Phosphorus, 30.7 times more Selenium and 5.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Calcium, 2.8 times more Sodium and 9.7 times more Water than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Raw Broccoli have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 10.6 times more Energy, 6.9 times more Fat, 2.8 times more Saturated Fat, 16.1 times more Omega 6, 11 times more Carbohydrate, 1.3 times more Sugars, 4.3 times more Fiber and 4.7 times more Protein than Raw Broccoli.
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Raw Broccoli have similar amounts of Omega 3 per 14 oz.
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Raw Broccoli have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.