Comparing Nutrients in 1 pound Dry Enriched Vegetable Macaroni VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dry Enriched Vegetable Macaroni	15%	3%	82%
Broccoli	27%	8%	65%

Macro Nutrients

	Dry Enriched Vegetable Macaroni	Broccoli	Recommended Dietary Allowance
Energy	57.4% 1665kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	4.86% 4.7g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 340g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	4.25% 3.1g	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	% 0.45g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	31% 11.8g	38g per day for Men 19-50 years
Protein	106% 59.6g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Dry Enriched Vegetable Macaroni	Broccoli	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	390% 4.7mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.4mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	208% 33.2mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	61% 0.79mg	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	315% 1261μg	71.4% 286μg	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	450% 405mg	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	NA	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Enriched Vegetable Macaroni	Broccoli	Recommended Dietary Allowance
Calcium	15.4% 154mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	24.7% 0.22mg	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	243% 19.4mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	49.7% 209mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	758% 17.4mg	41.4% 0.95mg	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	75% 526mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	38% 1293mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	NA	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	13% 195mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.45mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	1.2% 45g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dry Enriched Vegetable Macaroni vs Broccoli:

• Dry Enriched Vegetable Macaroni has 14.5 times more Vitamin B1, 4.5 times more Vitamin B2, 11.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 4.4 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 3.9 times more Vitamin A, 1.4 times more Vitamin B6 and more Vitamin C than Dry Enriched Vegetable Macaroni.
• Both Dry Enriched Vegetable Macaroni as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dry Enriched Vegetable Macaroni vs Broccoli:

• Dry Enriched Vegetable Macaroni has 4.1 times more Copper, 5.9 times more Iron, 2.2 times more Magnesium, 18.3 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Sodium and 1.9 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Calcium and 9 times more Water than Dry Enriched Vegetable Macaroni.
• Both Dry Enriched Vegetable Macaroni and Raw Broccoli have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Enriched Vegetable Macaroni has 10.8 times more Energy, 2.8 times more Fat, 7.7 times more Omega 6, 11.3 times more Carbohydrate, 1.7 times more Fiber and 4.7 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Omega 3 than Dry Enriched Vegetable Macaroni.
• Both Dry Enriched Vegetable Macaroni as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.