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

Macros Ratio

	Protein	Fat	Carbs
Cooked Corn And Rice Pasta	7%	5%	88%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cooked Corn And Rice Pasta	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	61.7% 1790kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.15g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	0% 0g	20.3% 14.7g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	37% 14g	79% 30g	38g per day for Men 19-50 years
Protein	57% 32g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Cooked Corn And Rice Pasta	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.8% 0.79mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	100% 1.3mg	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	10% 40μg	75% 300μg	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	446% 401mg	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	0% 0mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Corn And Rice Pasta	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	2% 20mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	47.8% 0.43mg	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	27.5% 2.2mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	141% 3.25mg	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	47% 330mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	7.06% 240mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	15.6% 577g	24.5% 907g	3700g per day for Men 19-50 years

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

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

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

• 1 kg of Boiled and Drained Spears Frozen Broccoli contains 12.8 times more Vitamin A, 1.9 times more Vitamin B3, 2 times more Vitamin B5, 3.5 times more Vitamin B6, 7.5 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Cooked Gluten-free Pasta from Corn And Rice Flour.
• Both Cooked Corn And Rice Pasta and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Cooked Corn And Rice Pasta have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Gluten-free Pasta from Corn And Rice Flour as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Boiled and Drained Spears Frozen Broccoli contains 25.5 times more Calcium, 2.2 times more Copper, 2.8 times more Iron, 1.8 times more Magnesium, 3.5 times more Manganese, 1.7 times more Phosphorus, 7.5 times more Potassium and 1.6 times more Water than Cooked Gluten-free Pasta from Corn And Rice Flour.
• Both Cooked Corn And Rice Pasta and Boiled Spears Frozen Broccoli contain similar levels of Selenium and Zinc per one kilogram.
• 1 kilogram of Cooked Corn And Rice Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Corn And Rice Pasta has 6.4 times more Energy and 7.1 times more Carbohydrate than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 3.2 times more Omega 3, more Sugars and 2.1 times more Fiber than Cooked Gluten-free Pasta from Corn And Rice Flour.
• Both Cooked Corn And Rice Pasta and Boiled Spears Frozen Broccoli offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Cooked Corn And Rice Pasta provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Cooked Gluten-free Pasta from Corn And Rice Flour as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.