Comparing Nutrients in 14 ounces 51% whole wheat Pasta VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	51% whole wheat Pasta	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	49.5% 1437kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	4.35% 1.4g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	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	1.1% 0.79g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	105% 40g	31.3% 12g	38g per day for Men 19-50 years
Protein	96% 53.6g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59% 0.77mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	197% 31.5mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.5% 3.18mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	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	58.5% 234μg	93% 373μg	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	301% 271mg	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	4.5% 0.67mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	10.7% 107mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	16% 0.14mg	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	165% 13.2mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	387% 8.9mg	44% 1mg	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	163% 1139mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	501% 275μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	86.6% 9.53mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.95% 35g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% whole wheat Pasta VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of 51% whole wheat Pasta versus 14 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of 51% whole wheat Pasta vs Frozen Broccoli Spears:

• 14 ounces of 51% whole wheat Pasta have 5.2 times more Vitamin B1, 1.7 times more Vitamin B2, 17.2 times more Vitamin B3, 3.3 times more Vitamin B5 and 1.6 times more Vitamin B6 than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 1.6 times more Vitamin B9, 7.9 times more Vitamin E and 112.7 times more Vitamin K than Dry 51% whole wheat Pasta with Unenriched Semolina .
• 14 ounces of 51% whole wheat Pasta have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 14 ounces for 51% whole wheat Pasta vs Frozen Broccoli Spears:

• 14 ounces of 51% whole wheat Pasta have 11.8 times more Copper, 4.6 times more Iron, 6.5 times more Magnesium, 8.8 times more Manganese, 4.9 times more Phosphorus, 1.5 times more Potassium, 36.5 times more Selenium and 7.1 times more Zinc than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 1.5 times more Calcium and 10.2 times more Water than Dry 51% whole wheat Pasta with Unenriched Semolina .

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of 51% whole wheat Pasta have 12.5 times more Energy, 7.9 times more Fat, 23.4 times more Omega 6, 13.7 times more Carbohydrate, 1.8 times more Sugars, 3.4 times more Fiber and 4.4 times more Protein than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 2 times more Omega 3 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6