Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Cooked Corn Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Cooked Corn Pasta	8%	5%	87%

Macro Nutrients

	Cooked Broccoli Raab	Cooked Corn Pasta	Recommended Dietary Allowance
Energy	3.9% 113kcal	19.7% 572kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	8.43% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	97% 127g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	31% 17.4g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Cooked Corn Pasta	Recommended Dietary Allowance
Vitamin A	114% 1030μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	8.03% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	15.8% 2.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	20.2% 0.26mg	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	80.5% 322μg	6.8% 27.2μg	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	186% 168mg	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	76.5% 11.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Cooked Corn Pasta	Recommended Dietary Allowance
Calcium	53.5% 535mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	32.3% 0.29mg	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	72% 5.76mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	30% 0.69mg	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	53% 372mg	49.2% 345mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	4.14% 141mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	11.2% 415g	8.37% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Cooked Corn Pasta per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Cooked Corn Pasta:

• 1 pound of Cooked Broccoli Raab has 75.7 times more Vitamin A, 3.2 times more Vitamin B1, 6.1 times more Vitamin B2, 3.6 times more Vitamin B3, 3.5 times more Vitamin B5, 3.8 times more Vitamin B6, 11.8 times more Vitamin B9 and more Vitamin C than Cooked Corn Pasta.
• 1 pound of Cooked Corn Pasta have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin C
• Both Cooked Broccoli Raab as well as Cooked Corn Gluten-free Pasta have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Cooked Corn Pasta:

• 1 pound of Cooked Broccoli Raab has 118 times more Calcium, 5.1 times more Iron, 2.5 times more Manganese, 11.1 times more Potassium, more Sodium and 1.3 times more Water than Cooked Corn Pasta.
• While 1 lb of Cooked Corn Gluten-free Pasta contains 1.3 times more Magnesium and 2.2 times more Selenium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cooked Corn Pasta contain similar levels of Copper, Phosphorus and Zinc per one pound.
• 1 pound of Cooked Corn Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 20.1 times more Omega 3 and 1.5 times more Protein than Cooked Corn Pasta.
• While 1 lb of Cooked Corn Gluten-free Pasta contains 5 times more Energy, 8.9 times more Carbohydrate and 1.7 times more Fiber than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• 1 pound of Cooked Corn Pasta provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Cooked Corn Gluten-free Pasta provide inadequate amounts of Omega 6 in one pound.