Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Cooked Corn And Rice Pasta

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Cooked Corn And Rice Pasta	7%	5%	88%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Cooked Corn And Rice Pasta	Recommended Dietary Allowance
Energy	4.38% 127kcal	28% 812kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	4.68% 4.54g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	8.4% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	133% 173g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	0% 0g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	36% 13.6g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	25% 14g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Cooked Corn And Rice Pasta	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	13% 0.17mg	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	34% 136μg	4.54% 18μg	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	202% 182mg	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	40% 6mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Cooked Corn And Rice Pasta	Recommended Dietary Allowance
Calcium	23% 231mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	10% 0.091mg	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	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	18.5% 0.43mg	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	35.6% 249mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	11% 411g	7.07% 262g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Cooked Corn And Rice Pasta per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Spears Frozen Broccoli versus 1 lb of Cooked Corn And Rice Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Spears Frozen Broccoli vs Cooked Corn And Rice Pasta:

• 1 pound of Boiled Spears Frozen Broccoli has 12.8 times more Vitamin A, 1.9 times more Vitamin B3, 2 times more Vitamin B5, 3.5 times more Vitamin B6, 7.5 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Cooked Corn And Rice Pasta.
• Both Boiled Spears Frozen Broccoli and Cooked Corn And Rice Pasta provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• 1 pound of Cooked Corn And Rice Pasta have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Cooked Gluten-free Pasta from Corn And Rice Flour have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Spears Frozen Broccoli vs Cooked Corn And Rice Pasta:

• 1 pound of Boiled Spears Frozen Broccoli has 25.5 times more Calcium, 2.2 times more Copper, 2.8 times more Iron, 1.8 times more Magnesium, 3.5 times more Manganese, 1.7 times more Phosphorus, 7.5 times more Potassium and 1.6 times more Water than Cooked Corn And Rice Pasta.
• Both Boiled Spears Frozen Broccoli and Cooked Corn And Rice Pasta contain similar levels of Selenium and Zinc per one pound.
• 1 pound of Cooked Corn And Rice Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spears Frozen Broccoli has 3.2 times more Omega 3, more Sugars and 2.1 times more Fiber than Cooked Corn And Rice Pasta.
• While 1 lb of Cooked Gluten-free Pasta from Corn And Rice Flour contains 6.4 times more Energy and 7.1 times more Carbohydrate than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cooked Corn And Rice Pasta offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of Cooked Corn And Rice Pasta provide inadequate amounts of Omega 3
• Both Boiled and Drained Spears Frozen Broccoli as well as Cooked Gluten-free Pasta from Corn And Rice Flour provide inadequate amounts of Omega 6 in one pound.