Comparing Nutrients in 1 kilogram Dry Pasta VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Dry Pasta	Boiled Broccoli	Recommended Dietary Allowance
Energy	128% 3710kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	8.66% 2.77g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	31.8% 5.4g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	574% 747g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	37% 26.7g	19% 14g	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	1.5% 1.1g	10.2% 7.4g	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	% 1.2g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 4.8g	% 0.8g	g per day for Men 19-50 years
Fiber	84.2% 32g	87% 33g	38g per day for Men 19-50 years
Protein	233% 130g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86% 4.3mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.42mg	154% 2mg	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	45% 180μg	270% 1080μg	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	0% 0mg	721% 649mg	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	7.33% 1.1mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Boiled Broccoli	Recommended Dietary Allowance
Calcium	21% 210mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	163% 13mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	399% 9.17mg	84.3% 1.94mg	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	270% 1890mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	65.6% 2230mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	1149% 632μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	2.68% 99g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dry Pasta vs Boiled Broccoli:

• Dry Unenriched Pasta has 1.4 times more Vitamin B1 and 3.1 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 2.1 times more Vitamin B2, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 6 times more Vitamin B9, more Vitamin C, 13.2 times more Vitamin E and 1411 times more Vitamin K than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dry Pasta vs Boiled Broccoli:

• Dry Unenriched Pasta has 4.7 times more Copper, 1.9 times more Iron, 2.5 times more Magnesium, 4.7 times more Manganese, 2.8 times more Phosphorus, 39.5 times more Selenium and 3.1 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.9 times more Calcium, 1.3 times more Potassium, 6.8 times more Sodium and 9 times more Water than Dry Unenriched Pasta.

Comparison of macro-nutrients per 1 kilogram:

• Dry Unenriched Pasta has 10.6 times more Energy, 3.7 times more Fat, 10.6 times more Omega 6, 10.4 times more Carbohydrate, 1.9 times more Sugars and 5.5 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5 times more Omega 3 and 6.7 times more Fructose than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta and Boiled and Drained Broccoli have similar amounts of Fiber per 1 kg.
• Both Dry Unenriched Pasta as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.