Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Cooked Pasta with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked Pasta with Salt	15%	5%	80%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked Pasta with Salt	Recommended Dietary Allowance
Energy	8.97% 260kcal	54% 1570kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	9.6% 9.3g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	5.5% 1.76g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	17.4% 2.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	235% 306g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	7.72% 5.6g	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	11.4% 8.3g	0.41% 0.3g	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	% 7.5g	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.9g	g per day for Men 19-50 years
Fiber	79% 30g	47.4% 18g	38g per day for Men 19-50 years
Protein	50% 28g	104% 58g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked Pasta with Salt	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	37.7% 0.49mg	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	168% 670μg	17.5% 70μg	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	627% 564mg	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	81.3% 12mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cooked Pasta with Salt	Recommended Dietary Allowance
Calcium	56% 560mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	111% 1mg	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	101% 8.1mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	140% 3.22mg	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	71.4% 500mg	83% 580mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	13% 440mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	480% 264μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	87.3% 1310mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	24.7% 915g	16.8% 621g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Frozen Chopped Broccoli has 2.7 times more Vitamin B1, 4.8 times more Vitamin B2, 2.5 times more Vitamin B5, 2.7 times more Vitamin B6, 9.6 times more Vitamin B9, more Vitamin C, 20.3 times more Vitamin E and more Vitamin K than Cooked Pasta with Salt.
• Both Frozen Chopped Broccoli and Cooked Pasta with Salt provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Cooked Pasta with Salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Pasta with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Chopped Broccoli has 8 times more Calcium, 1.6 times more Iron, 4.8 times more Potassium and 1.5 times more Water than Cooked Pasta with Salt.
• While 1 kg of Cooked Pasta with Salt contains 2.6 times more Copper, 9.4 times more Selenium and 5.5 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Pasta with Salt contain similar levels of Magnesium, Manganese, Phosphorus and Zinc per one kilogram.
• 1 kilogram of Cooked Pasta with Salt lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 4.4 times more Omega 3 and 1.7 times more Fiber than Cooked Pasta with Salt.
• While 1 kg of Cooked Pasta with Salt contains 6 times more Energy, 6.4 times more Carbohydrate and 2.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 1 kilogram of Cooked Pasta with Salt provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Pasta with Salt provide inadequate amounts of Omega 6 in one kilogram.