Comparing Nutrients in 1 pound Boiled Broccoli VS Dry Pasta

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Dry Pasta	Recommended Dietary Allowance
Energy	5.47% 159kcal	58% 1683kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	7.06% 6.85g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	3.93% 1.26g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	261% 339g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	16.7% 12g	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	4.63% 3.36g	0.69% 0.5g	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	% 2.22g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 2.18g	g per day for Men 19-50 years
Fiber	39.4% 15g	38% 14.5g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	106% 59g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Dry Pasta	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	49.5% 0.64mg	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	122% 490μg	20.4% 81.6μg	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	327% 294mg	0% 0mg	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	44% 6.58mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Dry Pasta	Recommended Dietary Allowance
Calcium	18% 181mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	146% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	73.7% 5.9mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	181% 4.16mg	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	43.4% 304mg	122% 857mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	521% 287μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	11% 405g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Dry Pasta per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broccoli versus 1 lb of Dry Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Boiled Broccoli has 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 Pasta.
• While 1 lb of Dry Unenriched Pasta contains 1.4 times more Vitamin B1 and 3.1 times more Vitamin B3 than Boiled and Drained Broccoli.
• 1 pound of Dry Pasta have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Dry Unenriched Pasta have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Broccoli has 1.9 times more Calcium, 1.3 times more Potassium, 6.8 times more Sodium and 9 times more Water than Dry Pasta.
• While 1 lb of Dry Unenriched Pasta contains 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.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has 5 times more Omega 3 than Dry Pasta.
• While 1 lb of Dry Unenriched Pasta contains 10.6 times more Energy, 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.
• Both Boiled Broccoli and Dry Pasta offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Dry Pasta provide inadequate amounts of Omega 3