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

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	21.8% 631kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	8.05% 5.83g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	48% 18.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	41.2% 23g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52% 0.62mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.6% 11.5mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	39.7% 0.52mg	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	20% 79.4μg	55.6% 222μg	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	177% 159mg	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	2.65% 0.4mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	87.8% 0.79mg	15% 0.13mg	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	82% 6.55mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	38.5% 0.89mg	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	62.4% 437mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	247% 136μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	6.5% 241g	9.73% 360g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Cooked 51% Whole Wheat Pasta have 2.9 times more Vitamin B1, 1.3 times more Vitamin B2 and 6.3 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 1.3 times more Vitamin B6, 2.8 times more Vitamin B9 and 13.2 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked 51% Whole Wheat Pasta and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

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

• 14 ounces of Cooked 51% Whole Wheat Pasta have 5.9 times more Copper, 2.7 times more Iron, 3.5 times more Magnesium, 4.6 times more Manganese, 2.2 times more Phosphorus, 48.9 times more Selenium and 4 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 2.8 times more Calcium, 1.8 times more Potassium and 1.5 times more Water than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• 14 ounces of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked 51% Whole Wheat Pasta have 5.7 times more Energy, 41.9 times more Omega 6, 5.9 times more Carbohydrate, 1.5 times more Fiber and 1.9 times more Protein than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 1.7 times more Sugars than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked 51% Whole Wheat Pasta and Cooked Chopped Frozen Broccoli offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6