Comparing Nutrients in 1 kilogram Spaghetti, protein-fortified, cooked, enriched (n x 6.25) VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	22%	1%	77%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Boiled Broccoli	Recommended Dietary Allowance
Energy	56.6% 1640kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	5.06% 0.86g	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	238% 309g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	52.6% 20g	87% 33g	38g per day for Men 19-50 years
Protein	158% 88.6g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	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	248% 2.98mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.86mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.2% 0.64mg	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	205% 820μg	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	NA	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Boiled Broccoli	Recommended Dietary Allowance
Calcium	10% 100mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	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	90% 7.2mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	181% 4.17mg	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	71.4% 500mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	12.4% 420mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	458% 252μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	16% 597g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) vs Boiled Broccoli:

• Spaghetti, protein-fortified, cooked, enriched (n x 6.25) has 4.7 times more Vitamin B1, 1.3 times more Vitamin B2 and 3.3 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 2.2 times more Vitamin B5, 3.1 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) 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 Spaghetti, protein-fortified, cooked, enriched (n x 6.25) vs Boiled Broccoli:

• Spaghetti, protein-fortified, cooked, enriched (n x 6.25) has 1.4 times more Copper, 1.4 times more Magnesium, 2.1 times more Manganese and 15.8 times more Selenium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4 times more Calcium, 1.3 times more Phosphorus, 7 times more Potassium, 8.2 times more Sodium and 1.5 times more Water than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) and Boiled and Drained Broccoli have similar amounts of Iron and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Spaghetti, protein-fortified, cooked, enriched (n x 6.25) has 4.7 times more Energy, 4.3 times more Carbohydrate and 3.7 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 13.2 times more Omega 3 and 1.7 times more Fiber than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.