Comparing Nutrients in 1 kilogram 51% whole wheat Pasta VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	51% whole wheat Pasta	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	125% 3620kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	27.6% 27g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	51% 8.65g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	562% 731g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	36% 26g	18.6% 13.5g	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	2.76% 2g	11.4% 8.3g	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	% 2g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 6g	NA	g per day for Men 19-50 years
Fiber	266% 101g	79% 30g	38g per day for Men 19-50 years
Protein	241% 135g	50% 28g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	309% 3.7mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	497% 79.5mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	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	148% 590μg	168% 670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	627% 564mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.3% 1.7mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	27% 270mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	473% 4.26mg	42.2% 0.38mg	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	416% 33.3mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	248% 1040mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	975% 22.4mg	128% 2.94mg	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	410% 2870mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	108% 3660mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	1262% 694μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	2.4% 88.5g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of 51% whole wheat Pasta vs Frozen Chopped Broccoli:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 7 times more Vitamin B1, 2 times more Vitamin B2, 16.9 times more Vitamin B3, 2.9 times more Vitamin B5 and 2.2 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 7.2 times more Vitamin E and 90.1 times more Vitamin K than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B9 per 1 kg.

Comparing minerals per 1 kilogram for 51% whole wheat Pasta vs Frozen Chopped Broccoli:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 11.2 times more Copper, 4.1 times more Iron, 5.8 times more Magnesium, 7.6 times more Manganese, 5.7 times more Phosphorus, 1.7 times more Potassium, 24.8 times more Selenium and 5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.1 times more Calcium, 2.2 times more Sodium and 10.3 times more Water than Dry 51% whole wheat Pasta with Unenriched Semolina .

Comparison of macro-nutrients per 1 kilogram:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 13.9 times more Energy, 9.2 times more Fat, 8 times more Saturated Fat, 27.9 times more Omega 6, 15.3 times more Carbohydrate, 1.9 times more Sugars, 3.4 times more Fiber and 4.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Omega 3 and 4.2 times more Fructose than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Glucose and Sucrose in 1 kg.