Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Cooked Homemade Pasta

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Cooked Homemade Pasta	14%	7%	79%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Cooked Homemade Pasta	Recommended Dietary Allowance
Energy	4.38% 127kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	4.6% 4.45g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	12% 2.05g	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	87.6% 114g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	NA	38g per day for Men 19-50 years
Protein	25% 14g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Cooked Homemade Pasta	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	68.8% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	9.77% 0.13mg	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	48.8% 195μg	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	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Cooked Homemade Pasta	Recommended Dietary Allowance
Calcium	23% 231mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	30.2% 0.27mg	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	64% 5.13mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	38% 0.88mg	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	26% 181mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	2.53% 86mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	NA	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	11% 411g	8.44% 312g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Cooked Homemade Pasta per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Spears Frozen Broccoli versus 1 lb of Cooked Homemade 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 Homemade Pasta:

• 1 pound of Boiled Spears Frozen Broccoli has more Vitamin A, 1.8 times more Vitamin B5, 4.6 times more Vitamin B6 and more Vitamin C than Cooked Homemade Pasta.
• While 1 lb of Cooked Homemade Pasta Made Without Egg contains 3.3 times more Vitamin B1, 1.8 times more Vitamin B2, 2.9 times more Vitamin B3 and 1.4 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Cooked Homemade Pasta have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Cooked Homemade Pasta Made Without Egg have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Boiled Spears Frozen Broccoli vs Cooked Homemade Pasta:

• 1 pound of Boiled Spears Frozen Broccoli has 8.5 times more Calcium, 1.4 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus, 9.5 times more Potassium and 1.3 times more Water than Cooked Homemade Pasta.
• While 1 lb of Cooked Homemade Pasta Made Without Egg contains 1.4 times more Copper, 1.9 times more Iron and 3.1 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cooked Homemade Pasta contain similar levels of Zinc per one pound.
• 1 pound of Cooked Homemade Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cooked Homemade Pasta Made Without Egg contains 4.4 times more Energy, 1.3 times more Omega 3, 34.8 times more Omega 6, 4.7 times more Carbohydrate and 1.4 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6