Comparing Nutrients in 1 kilogram Boiled Broccoli VS Dry Pasta

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Dry 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	Dry 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	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	106% 17mg	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	45% 180μg	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	Dry 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	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	83.8% 6.7mg	163% 13mg	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

Nutrient Comparison: Boiled Broccoli VS Dry Pasta per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Dry Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled Broccoli has more Vitamin A, 2.1 times more Vitamin B2, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 6 times more Vitamin B9, more Vitamin C, 13.2 times more Vitamin E and 1411 times more Vitamin K than Dry Pasta.
• While 1 kg of Dry Unenriched Pasta contains 1.4 times more Vitamin B1 and 3.1 times more Vitamin B3 than Boiled and Drained Broccoli.
• 1 kilogram of Dry Pasta have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Dry Unenriched Pasta have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Broccoli has 1.9 times more Calcium, 1.3 times more Potassium, 6.8 times more Sodium and 9 times more Water than Dry Pasta.
• While 1 kg of Dry Unenriched Pasta contains 4.7 times more Copper, 1.9 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.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 5 times more Omega 3 than Dry Pasta.
• While 1 kg of Dry Unenriched Pasta contains 10.6 times more Energy, 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 Broccoli and Dry Pasta offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Dry Pasta provide inadequate amounts of Omega 3