Comparing Nutrients in 1 pound Cooked Pasta with Salt VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cooked Pasta with Salt	15%	5%	80%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cooked Pasta with Salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	24.6% 712kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	4.35% 4.2g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	7.87% 1.34g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	11% 14g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	3.88% 2.8g	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	1.5% 1.1g	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	% 0.18g	% 1.04g	g per day for Men 19-50 years
Sucrose	% 0.41g	% 0.68g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	47% 26.3g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta with Salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	76.8% 1mg	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	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta with Salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	37.8% 0.34mg	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	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	63.5% 1.46mg	75% 1.72mg	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	53% 372mg	700mg per day for Men 19-50 years
Potassium	5.87% 200mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	218% 120μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	39.6% 594mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	7.6% 282g	11.2% 415g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cooked Pasta with Salt versus 1 lb of Cooked Broccoli Raab 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 Broccoli Raab:

• 1 lb of Cooked Broccoli Raab contains 8.5 times more Vitamin B1, 7 times more Vitamin B2, 5 times more Vitamin B3, 4 times more Vitamin B5, 4.5 times more Vitamin B6, 10.1 times more Vitamin B9, more Vitamin C, 42.2 times more Vitamin E and more Vitamin K than Cooked Pasta with Salt.
• 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 Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Pasta with Salt has 1.3 times more Copper, 20.3 times more Selenium and 2.3 times more Sodium than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 16.9 times more Calcium, 2.5 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus, 7.8 times more Potassium and 1.5 times more Water than Cooked Pasta with Salt.
• Both Cooked Pasta with Salt and Cooked Broccoli Raab contain similar levels of Manganese and Zinc 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 Cooked Pasta with Salt has 6.3 times more Energy, 9.8 times more Carbohydrate and 1.5 times more Protein than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 8.4 times more Omega 3 and 1.6 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 Broccoli Raab provide inadequate amounts of Energy
• Both Cooked Pasta with Salt as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one pound.