Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Cooked Homemade Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cooked Homemade Pasta	14%	7%	79%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cooked Homemade Pasta	Recommended Dietary Allowance
Energy	9.66% 280kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	4.38% 1.4g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	34.4% 0.55g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	26.6% 4.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	193% 251g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	NA	38g per day for Men 19-50 years
Protein	55.4% 31g	78% 43.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cooked Homemade Pasta	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	152% 1.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	84% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	21.5% 0.28mg	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	140% 560μg	108% 430μg	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	446% 401mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88% 13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cooked Homemade Pasta	Recommended Dietary Allowance
Calcium	33% 330mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	66.7% 0.6mg	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	76.3% 6.1mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	84% 1.93mg	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	70% 490mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	5.6% 190mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	49.3% 740mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	24.5% 907g	18.6% 689g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cooked Homemade Pasta per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Cooked Homemade Pasta:

• 1 kilogram of Cooked Chopped Frozen Broccoli has more Vitamin A, 1.8 times more Vitamin B5, 4.6 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Cooked Homemade Pasta.
• While 1 kg of Cooked Homemade Pasta Made Without Egg contains 3.3 times more Vitamin B1, 1.8 times more Vitamin B2 and 2.9 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Homemade Pasta have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Cooked Homemade Pasta Made Without Egg have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Cooked Homemade Pasta:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 5.5 times more Calcium, 1.2 times more Phosphorus, 7.5 times more Potassium and 1.3 times more Water than Cooked Homemade Pasta.
• While 1 kg of Cooked Homemade Pasta Made Without Egg contains 1.8 times more Copper, 1.9 times more Iron, 6.7 times more Sodium and 1.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Homemade Pasta contain similar levels of Magnesium and Manganese per one kilogram.
• 1 kilogram of Cooked Homemade Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cooked Homemade Pasta Made Without Egg contains 4.4 times more Energy, 1.3 times more Omega 3, 34.8 times more Omega 6, 4.7 times more Carbohydrate and 1.4 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6