Comparing Nutrients in 1 pound Boiled Broccoli VS Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Whole Wheat Pasta	15%	7%	78%

Macro Nutrients

	Boiled Broccoli	Whole Wheat Pasta	Recommended Dietary Allowance
Energy	5.47% 159kcal	55% 1597kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	6.07% 1.94g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	28.4% 4.82g	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	256% 333g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	17% 12.4g	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	1.88% 1.36g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 3.1g	g per day for Men 19-50 years
Fiber	39.4% 15g	110% 41.7g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	112% 63g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	39% 349μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	246% 39.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	79% 3.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	99% 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	122% 490μg	78.2% 313μg	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	NA	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	18% 181mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	250% 2.25mg	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	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	138% 581mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	588% 13.5mg	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	222% 1556mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	58% 1969mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	640% 352μg	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	122% 13.5mg	11mg per day for Men 19-50 years
Water	11% 405g	1% 37.2g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 1.6 times more Vitamin B9, 3.2 times more Vitamin E and 100.8 times more Vitamin K than Dry Whole-Wheat Pasta.
• While Dry Whole-Wheat Pasta contains 6.5 times more Vitamin B1, 1.8 times more Vitamin B2, 15.7 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dry Whole-Wheat Pasta have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Whole Wheat Pasta:

• Boiled and Drained Broccoli has 1.4 times more Calcium, 6.8 times more Sodium and 10.9 times more Water than Dry Whole-Wheat Pasta.
• While Dry Whole-Wheat Pasta contains 8.1 times more Copper, 5.4 times more Iron, 6.1 times more Magnesium, 15.4 times more Manganese, 5.1 times more Phosphorus, 1.5 times more Potassium, 48.5 times more Selenium and 6.6 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 1.7 times more Omega 3 and 2.5 times more Fructose than Dry Whole-Wheat Pasta.
• While Dry Whole-Wheat Pasta contains 10.1 times more Energy, 7.1 times more Fat, 5.4 times more Saturated Fat, 20.8 times more Omega 6, 10.2 times more Carbohydrate, 2 times more Sugars, 2.8 times more Fiber and 5.8 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dry Whole-Wheat Pasta have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.