Comparing Nutrients in 1 kilogram Boiled Broccoli VS Enriched Pasta

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Enriched Pasta	14%	4%	82%

Macro Nutrients

	Boiled Broccoli	Enriched Pasta	Recommended Dietary Allowance
Energy	12% 350kcal	128% 3710kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	8.66% 2.77g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	31.8% 5.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	574% 747g	130g per day for Men 19-50 years
Sugars	19% 14g	37% 26.7g	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	10.2% 7.4g	1.5% 1.1g	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	% 4.9g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 4.8g	g per day for Men 19-50 years
Fiber	87% 33g	84.2% 32g	38g per day for Men 19-50 years
Protein	42.5% 24g	233% 130g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Enriched Pasta	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	743% 8.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	308% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	449% 71.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	86% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	109% 1.42mg	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	270% 1080μg	593% 2370μg	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	721% 649mg	0% 0mg	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	97% 14.5mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Enriched Pasta	Recommended Dietary Allowance
Calcium	40% 400mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	321% 2.9mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	4.5% 180μg	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	83.8% 6.7mg	413% 33mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	399% 9.17mg	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	96% 670mg	270% 1890mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	65.6% 2230mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	1149% 632μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	128% 14mg	11mg per day for Men 19-50 years
Water	24% 893g	2.68% 99g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Enriched Pasta:

• Boiled and Drained Broccoli has more Vitamin A, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin C, 13.2 times more Vitamin E and 1411 times more Vitamin K than Dry Enriched Pasta.
• While Dry Enriched Pasta contains 14.1 times more Vitamin B1, 3.3 times more Vitamin B2, 13 times more Vitamin B3 and 2.2 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dry Enriched Pasta have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Enriched Pasta:

• Boiled and Drained Broccoli has 1.9 times more Calcium, 1.3 times more Potassium, 6.8 times more Sodium and 9 times more Water than Dry Enriched Pasta.
• While Dry Enriched Pasta contains 4.7 times more Copper, 4.9 times more Iron, 2.5 times more Magnesium, 4.7 times more Manganese, 2.8 times more Phosphorus, 39.5 times more Selenium and 3.1 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dry Enriched Pasta have insufficient amounts of Fluoride in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 5 times more Omega 3 and 6.7 times more Fructose than Dry Enriched Pasta.
• While Dry Enriched Pasta contains 10.6 times more Energy, 3.7 times more Fat, 10.6 times more Omega 6, 10.4 times more Carbohydrate, 1.9 times more Sugars and 5.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Dry Enriched Pasta have similar amounts of Fiber per 1 kg.
• Both Boiled and Drained Broccoli as well as Dry Enriched Pasta have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.