Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS 51% whole wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Boiled Spears Frozen Broccoli	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	4.38% 127kcal	56.6% 1642kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	4.98% 1.6g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	23% 3.92g	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	255% 332g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	16.3% 11.8g	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	1.25% 0.91g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	NA	% 2.72g	g per day for Men 19-50 years
Fiber	36% 13.6g	121% 46g	38g per day for Men 19-50 years
Protein	25% 14g	109% 61.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	51% whole wheat Pasta	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	140% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	67.3% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	225% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	98% 1.27mg	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	67% 268μg	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	5.14% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	23% 231mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	215% 1.93mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	112% 472mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	442% 10mg	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	186% 1302mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	99% 11mg	11mg per day for Men 19-50 years
Water	11% 411g	1.1% 40g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS 51% whole wheat Pasta per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Spears Frozen Broccoli versus 1 lb of 51% whole wheat 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 51% whole wheat Pasta:

• 1 pound of Boiled Spears Frozen Broccoli has 7.8 times more Vitamin E and 97.9 times more Vitamin K than 51% whole wheat Pasta.
• While 1 lb of Dry 51% whole wheat Pasta with Unenriched Semolina contains 6.7 times more Vitamin B1, 2.4 times more Vitamin B2, 17.4 times more Vitamin B3, 2.9 times more Vitamin B5, 2.2 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of 51% whole wheat Pasta have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 1 pound for Boiled Spears Frozen Broccoli vs 51% whole wheat Pasta:

• 1 pound of Boiled Spears Frozen Broccoli has 1.9 times more Calcium and 10.3 times more Water than 51% whole wheat Pasta.
• While 1 lb of Dry 51% whole wheat Pasta with Unenriched Semolina contains 9.9 times more Copper, 5.5 times more Iron, 5.2 times more Magnesium, 6.9 times more Manganese, 5.2 times more Phosphorus, 2 times more Potassium, 36.5 times more Selenium and 8 times more Zinc than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dry 51% whole wheat Pasta with Unenriched Semolina contains 12.9 times more Energy, 24.4 times more Fat, 1.5 times more Omega 3, 66.5 times more Omega 6, 13.6 times more Carbohydrate, 1.8 times more Sugars, 3.4 times more Fiber and 4.4 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