Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Cooked Pasta with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked Pasta with Salt	15%	5%	80%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked Pasta with Salt	Recommended Dietary Allowance
Energy	4.07% 118kcal	24.6% 712kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	4.35% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	7.87% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	107% 139g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	3.5% 2.54g	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	5.2% 3.76g	0.19% 0.14g	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	% 3.4g	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 0.41g	g per day for Men 19-50 years
Fiber	36% 13.6g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked Pasta with Salt	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	17% 0.22mg	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	76% 304μg	7.94% 31.8μg	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	284% 256mg	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	37% 5.53mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cooked Pasta with Salt	Recommended Dietary Allowance
Calcium	25.4% 254mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	50.4% 0.45mg	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	46% 3.67mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	63.5% 1.46mg	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	32.4% 227mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	5.87% 200mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	218% 120μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	39.6% 594mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	11.2% 415g	7.6% 282g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Cooked Pasta with Salt:

• Frozen Chopped Broccoli, Unprepared has 2.7 times more Vitamin B1, 4.8 times more Vitamin B2, 2.5 times more Vitamin B5, 2.7 times more Vitamin B6, 9.6 times more Vitamin B9, more Vitamin C, 20.3 times more Vitamin E and more Vitamin K than Cooked Pasta with Salt.
• Both Frozen Chopped Broccoli, Unprepared and Cooked Pasta with Salt have similar amounts of Vitamin B3 per 1 lb.
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Pasta with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Cooked Pasta with Salt:

• Frozen Chopped Broccoli, Unprepared has 8 times more Calcium, 1.6 times more Iron, 4.8 times more Potassium and 1.5 times more Water than Cooked Pasta with Salt.
• While Cooked Pasta with Salt contains 2.6 times more Copper, 9.4 times more Selenium and 5.5 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Cooked Pasta with Salt have similar amounts of Magnesium, Manganese, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Chopped Broccoli, Unprepared has 4.4 times more Omega 3, 2.4 times more Sugars, 27.7 times more Fructose and 1.7 times more Fiber than Cooked Pasta with Salt.
• While Cooked Pasta with Salt contains 6 times more Energy, 9.5 times more Omega 6, 6.4 times more Carbohydrate and 2.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Pasta with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.