Comparing Nutrients in 1 kilogram Cooked Whole-wheat Pasta VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Broccoli	27%	8%	65%

Macro Nutrients

	Cooked Whole-wheat Pasta	Broccoli	Recommended Dietary Allowance
Energy	51.4% 1490kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	31.6% 5.38g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 301g	51% 66.4g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	23.4% 17g	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	0.97% 0.7g	9.38% 6.8g	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	% 0.7g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 2g	% 1g	g per day for Men 19-50 years
Fiber	103% 39g	68.4% 26g	38g per day for Men 19-50 years
Protein	107% 60g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	195% 31.3mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.6% 2.68mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	135% 1.75mg	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	52.5% 210μg	158% 630μg	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	991% 892mg	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	15.3% 2.3mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Broccoli	Recommended Dietary Allowance
Calcium	13% 130mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	54.4% 0.49mg	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	215% 17mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	574% 13.2mg	91% 2.1mg	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	181% 1270mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	660% 363μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	122% 13.4mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	16.7% 618g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Whole-wheat Pasta vs Broccoli:

• Cooked Whole-wheat Pasta has 2.2 times more Vitamin B1 and 4.9 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 2.1 times more Vitamin B5, 1.9 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C, 3.4 times more Vitamin E and 169.3 times more Vitamin K than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Raw Broccoli have similar amounts of Vitamin B2 per 1 kg.
• Both Cooked Whole-wheat Pasta as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Whole-wheat Pasta vs Broccoli:

• Cooked Whole-wheat Pasta has 4.6 times more Copper, 2.4 times more Iron, 2.6 times more Magnesium, 6.3 times more Manganese, 1.9 times more Phosphorus, 14.5 times more Selenium and 3.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 3.6 times more Calcium, 3.3 times more Potassium, 8.3 times more Sodium and 1.4 times more Water than Cooked Whole-wheat Pasta.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Whole-wheat Pasta has 4.4 times more Energy, 4.6 times more Fat, 11 times more Omega 6, 4.5 times more Carbohydrate, 1.5 times more Fiber and 2.1 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Omega 3 and 2.3 times more Sugars than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.