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

Macros Ratio

	Protein	Fat	Carbs
Cooked Pasta with Salt	15%	5%	80%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cooked Pasta with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	24.6% 712kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	4.35% 4.2g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	7.87% 1.34g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	9.2% 6.67g	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	0.19% 0.14g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 0.41g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	36% 13.6g	38g per day for Men 19-50 years
Protein	47% 26.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	45.4% 0.59mg	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	7.94% 31.8μg	63.5% 254μg	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	202% 182mg	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	1.8% 0.27mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	17% 0.15mg	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	28.3% 2.27mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	63.5% 1.46mg	44% 1mg	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	37.6% 263mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	5.87% 200mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	218% 120μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	39.6% 594mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	7.6% 282g	11% 411g	3700g per day for Men 19-50 years

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

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

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

• 1 lb of Boiled Chopped Frozen Broccoli contains 2.8 times more Vitamin B1, 4.1 times more Vitamin B2, 2.4 times more Vitamin B5, 2.7 times more Vitamin B6, 8 times more Vitamin B9, more Vitamin C, 22 times more Vitamin E and more Vitamin K than Cooked Pasta with Salt.
• Both Cooked Pasta with Salt and Cooked Chopped Frozen Broccoli 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 Cooked Pasta with Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Pasta with Salt has 2.9 times more Copper, 1.4 times more Magnesium, 1.4 times more Manganese, 37.7 times more Selenium, 11.9 times more Sodium and 1.8 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 4.7 times more Calcium, 3.2 times more Potassium and 1.5 times more Water than Cooked Pasta with Salt.
• Both Cooked Pasta with Salt and Cooked Chopped Frozen Broccoli contain similar levels of Iron and Phosphorus per one pound.
• 1 pound of Cooked Pasta with Salt lack sufficient amounts of Calcium and Potassium
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Pasta with Salt has 5.6 times more Energy, 5.7 times more Carbohydrate and 1.9 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.8 times more Omega 3, 2.6 times more Sugars and 1.7 times more Fiber than Cooked Pasta with Salt.
• 1 pound of Cooked Pasta with Salt provide inadequate amounts of Omega 3
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Cooked Pasta with Salt as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one pound.