Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Cooked Corn Pasta

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cooked Corn Pasta	8%	5%	87%

Macro Nutrients

	Frozen Broccoli Spears	Cooked Corn Pasta	Recommended Dietary Allowance
Energy	10% 290kcal	43.4% 1260kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	3.2% 1.02g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	18.6% 3.16g	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	215% 279g	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	126% 48g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cooked Corn Pasta	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	34.8% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	44.6% 0.58mg	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	235% 940μg	15% 60μg	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	759% 683mg	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	90% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cooked Corn Pasta	Recommended Dietary Allowance
Calcium	41% 410mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	71% 0.64mg	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	90% 7.2mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	66.5% 1.53mg	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	84.3% 590mg	109% 760mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	9.1% 310mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	24.5% 906g	18.5% 683g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cooked Corn Pasta per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Cooked Corn Pasta:

• 1 kilogram of Frozen Broccoli Spears has 19 times more Vitamin A, 1.4 times more Vitamin B1, 5 times more Vitamin B2, 1.9 times more Vitamin B5, 3 times more Vitamin B6, 15.7 times more Vitamin B9 and more Vitamin C than Cooked Corn Pasta.
• Both Frozen Broccoli Spears and Cooked Corn Pasta provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Cooked Corn Pasta have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin C
• Both Frozen Broccoli Spears as well as Cooked Corn Gluten-free Pasta have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Cooked Corn Pasta:

• 1 kilogram of Frozen Broccoli Spears has 41 times more Calcium, 2.9 times more Iron, 1.7 times more Manganese, 8.1 times more Potassium and 1.3 times more Water than Cooked Corn Pasta.
• While 1 kg of Cooked Corn Gluten-free Pasta contains 1.8 times more Copper, 2.3 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Selenium and 1.9 times more Zinc than Frozen Broccoli Spears.
• 1 kilogram of Cooked Corn Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 12.5 times more Omega 3 than Cooked Corn Pasta.
• While 1 kg of Cooked Corn Gluten-free Pasta contains 4.3 times more Energy, 5.2 times more Carbohydrate and 1.6 times more Fiber than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked Corn Pasta offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• 1 kilogram of Cooked Corn Pasta provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Cooked Corn Gluten-free Pasta provide inadequate amounts of Omega 6 in one kilogram.