Comparing Nutrients in 1 kilogram Boiled Broccoli VS Cooked Whole-wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	Boiled Broccoli	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	12% 350kcal	51.4% 1490kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	31.6% 5.38g	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	231% 301g	130g per day for Men 19-50 years
Sugars	19% 14g	10.3% 7.5g	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	0.97% 0.7g	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	% 4.9g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 2g	g per day for Men 19-50 years
Fiber	87% 33g	103% 39g	38g per day for Men 19-50 years
Protein	42.5% 24g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cooked Whole-wheat 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	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	195% 31.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	71.5% 0.93mg	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	52.5% 210μg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	40% 400mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	250% 2.25mg	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	215% 17mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	574% 13.2mg	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	181% 1270mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	660% 363μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	24% 893g	16.7% 618g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Cooked Whole-wheat Pasta:

• Boiled and Drained Broccoli has more Vitamin A, 1.2 times more Vitamin B2, 2.3 times more Vitamin B5, 2.2 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin C, 6.3 times more Vitamin E and 235.2 times more Vitamin K than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 2.5 times more Vitamin B1 and 5.7 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Cooked Whole-wheat Pasta have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Cooked Whole-wheat Pasta:

• Boiled and Drained Broccoli has 3.1 times more Calcium, 3.1 times more Potassium, 10.3 times more Sodium and 1.4 times more Water than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 3.7 times more Copper, 2.6 times more Iron, 2.6 times more Magnesium, 6.8 times more Manganese, 1.9 times more Phosphorus, 22.7 times more Selenium and 3 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 3.3 times more Omega 3, 1.9 times more Sugars and 10.6 times more Fructose than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 4.3 times more Energy, 4.2 times more Fat, 10.5 times more Omega 6, 4.2 times more Carbohydrate and 2.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cooked Whole-wheat Pasta have similar amounts of Fiber per 1 kg.
• Both Boiled and Drained Broccoli as well as Cooked Whole-wheat Pasta have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.