Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	4.38% 127kcal	24.4% 708kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	6.92% 6.7g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	NA	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	108% 140g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	4.07% 2.95g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	36% 13.6g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	25% 14g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	74.5% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	46.4% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	75.3% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	22.7% 0.29mg	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	63.5% 254μg	43% 172μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	15% 150mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	91% 0.82mg	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	34.6% 2.77mg	89.6% 7.17mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	194% 4.47mg	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	31.8% 222mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	9.47% 322mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	253% 139μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	42% 4.63mg	11mg per day for Men 19-50 years
Water	11% 411g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cooked 51% Whole Wheat Pasta with Enriched Semolina per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Cooked 51% Whole Wheat Pasta with Enriched Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 1 pound of Cooked Chopped Frozen Broccoli has 2 times more Vitamin B6, 1.5 times more Vitamin B9 and 440.5 times more Vitamin K than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 1 lb of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 3.6 times more Vitamin B1, 1.6 times more Vitamin B2 and 5.8 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked 51% Whole Wheat Pasta with Enriched Semolina provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cooked 51% Whole Wheat Pasta with Enriched Semolina have insufficient amounts of Vitamin K

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 1 pound of Cooked Chopped Frozen Broccoli has 3 times more Calcium, 2 times more Potassium and 1.5 times more Water than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 1 lb of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 5.3 times more Copper, 2.6 times more Iron, 3.2 times more Magnesium, 4.4 times more Manganese, 2 times more Phosphorus, 43.9 times more Selenium and 3.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 pound of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.3 times more Sugars than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 1 lb of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 5.6 times more Energy, 5.8 times more Carbohydrate, 1.5 times more Fiber and 1.8 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy