Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Cooked 51% Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	9.66% 280kcal	55% 1590kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	7.47% 2.4g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	32% 5.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	242% 315g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	11.7% 8.5g	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	NA	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	NA	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	79% 30g	121% 46g	38g per day for Men 19-50 years
Protein	55.4% 31g	104% 58.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	180% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	74.6% 0.97mg	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	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	446% 401mg	NA	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	6.67% 1mg	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 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	33% 330mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	221% 2mg	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	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	449% 10.3mg	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	157% 1100mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	622% 342μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	102% 11mg	11mg per day for Men 19-50 years
Water	24.5% 907g	16.4% 607g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cooked 51% Whole Wheat Pasta per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Cooked 51% Whole Wheat 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 51% Whole Wheat Pasta:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.3 times more Vitamin B6, 2.8 times more Vitamin B9 and 13.2 times more Vitamin E than Cooked 51% Whole Wheat Pasta.
• While 1 kg of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 2.9 times more Vitamin B1, 1.3 times more Vitamin B2 and 6.3 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked 51% Whole Wheat Pasta provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Cooked 51% Whole Wheat Pasta:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 2.8 times more Calcium, 1.8 times more Potassium and 1.5 times more Water than Cooked 51% Whole Wheat Pasta.
• While 1 kg of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 5.9 times more Copper, 2.7 times more Iron, 3.5 times more Magnesium, 4.6 times more Manganese, 2.2 times more Phosphorus, 48.9 times more Selenium and 4 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 kilogram of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.7 times more Sugars than Cooked 51% Whole Wheat Pasta.
• While 1 kg of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 5.7 times more Energy, 41.9 times more Omega 6, 5.9 times more Carbohydrate, 1.5 times more Fiber and 1.9 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked 51% Whole Wheat Pasta offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6