Comparing Nutrients in 1 pound Cooked Vegetable Macaroni VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Vegetable Macaroni	14%	1%	85%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cooked Vegetable Macaroni	Boiled Broccoli	Recommended Dietary Allowance
Energy	20% 581kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	25% 32.6g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	39.4% 15g	38g per day for Men 19-50 years
Protein	36.7% 20.5g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Vegetable Macaroni	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.86mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.37% 0.11mg	69.8% 0.91mg	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	73.7% 295μg	122% 490μg	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	0% 0mg	327% 294mg	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	6.35% 0.95mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Vegetable Macaroni	Boiled Broccoli	Recommended Dietary Allowance
Calcium	5% 50mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	46.4% 0.42mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	27.8% 2.22mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	194% 4.47mg	38.3% 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	32.4% 227mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	4.14% 141mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	163% 90μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	8.4% 310g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Vegetable Macaroni vs Boiled Broccoli:

• Cooked Enriched Vegetable Macaroni has 1.8 times more Vitamin B1 and 1.9 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 15.4 times more Vitamin A, 2 times more Vitamin B2, 1.8 times more Vitamin B5, 8.3 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C, 6.9 times more Vitamin E and 470.3 times more Vitamin K than Cooked Enriched Vegetable Macaroni.
• Both Cooked Enriched Vegetable Macaroni as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Vegetable Macaroni vs Boiled Broccoli:

• Cooked Enriched Vegetable Macaroni has 1.5 times more Copper, 5.1 times more Manganese and 12.4 times more Selenium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.6 times more Calcium, 1.4 times more Iron, 1.3 times more Phosphorus, 9.5 times more Potassium, 6.8 times more Sodium and 1.3 times more Water than Cooked Enriched Vegetable Macaroni.
• Both Cooked Enriched Vegetable Macaroni and Boiled and Drained Broccoli have similar amounts of Magnesium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Enriched Vegetable Macaroni has 3.7 times more Energy, 3.7 times more Carbohydrate, 1.3 times more Fiber and 1.9 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 23.8 times more Omega 3 than Cooked Enriched Vegetable Macaroni.
• Both Cooked Enriched Vegetable Macaroni and Boiled and Drained Broccoli have similar amounts of Sugars per 1 lb.
• Both Cooked Enriched Vegetable Macaroni as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.