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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cooked Pasta with Salt	15%	5%	80%

Macro Nutrients

	Frozen Broccoli Spears	Cooked Pasta with Salt	Recommended Dietary Allowance
Energy	4.54% 132kcal	24.6% 712kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	4.35% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	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	18.7% 24.3g	107% 139g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	NA	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	NA	% 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	24.8% 14g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cooked Pasta with Salt	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cooked Pasta with Salt	Recommended Dietary Allowance
Calcium	18.6% 186mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	41% 3.27mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	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	38.2% 268mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	5.87% 200mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	218% 120μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	39.6% 594mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	11% 411g	7.6% 282g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cooked Pasta with Salt per 1 lb

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

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

• 1 pound of Frozen Broccoli Spears has 3.6 times more Vitamin B1, 5.7 times more Vitamin B2, 2.2 times more Vitamin B5, 3.6 times more Vitamin B6, 13.4 times more Vitamin B9, more Vitamin C, 22.5 times more Vitamin E and more Vitamin K than Cooked Pasta with Salt.
• Both Frozen Broccoli Spears and Cooked Pasta with Salt provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Cooked Pasta with Salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Cooked Pasta with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Broccoli Spears has 5.9 times more Calcium, 1.4 times more Iron, 5.7 times more Potassium and 1.5 times more Water than Cooked Pasta with Salt.
• While 1 lb of Cooked Pasta with Salt contains 2.8 times more Copper, 1.3 times more Manganese, 13.9 times more Selenium, 7.7 times more Sodium and 1.5 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked Pasta with Salt contain similar levels of Magnesium and Phosphorus per one pound.
• 1 pound of Cooked Pasta with Salt lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 5.2 times more Omega 3, 2.6 times more Sugars and 1.7 times more Fiber than Cooked Pasta with Salt.
• While 1 lb of Cooked Pasta with Salt contains 5.4 times more Energy, 5.7 times more Carbohydrate and 1.9 times more Protein than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy
• 1 pound of Cooked Pasta with Salt provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Cooked Pasta with Salt provide inadequate amounts of Omega 6 in one pound.