Comparing Nutrients in 1 pound Dry Pasta VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Dry Pasta	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	58% 1683kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	7.06% 6.85g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	3.93% 1.26g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 339g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	16.7% 12g	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	0.69% 0.5g	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	% 0.54g	NA	g per day for Men 19-50 years
Sucrose	% 2.18g	NA	g per day for Men 19-50 years
Fiber	38% 14.5g	36% 13.6g	38g per day for Men 19-50 years
Protein	106% 59g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	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	20.4% 81.6μg	107% 426μg	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	344% 310mg	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	3.33% 0.5mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	9.53% 95mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	18% 0.16mg	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	73.7% 5.9mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	181% 4.16mg	50.5% 1.16mg	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	122% 857mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	521% 287μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	1.2% 45g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Pasta VS Frozen Broccoli Spears per 1 lb

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

Lets compare vitamin content per 1 pound of Dry Pasta vs Frozen Broccoli Spears:

• 1 pound of Dry Pasta has 1.3 times more Vitamin B1, 3.7 times more Vitamin B3 and 1.8 times more Vitamin B5 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains more Vitamin A, 1.9 times more Vitamin B2, 5.2 times more Vitamin B9, more Vitamin C, 12.3 times more Vitamin E and 1014 times more Vitamin K than Dry Unenriched Pasta.
• Both Dry Pasta and Frozen Broccoli Spears provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Dry Pasta have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Dry Unenriched Pasta as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dry Pasta vs Frozen Broccoli Spears:

• 1 pound of Dry Pasta has 8 times more Copper, 1.8 times more Iron, 3.3 times more Magnesium, 3.6 times more Manganese, 3.2 times more Phosphorus, 33.3 times more Selenium and 4.1 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 2 times more Calcium and 9.1 times more Water than Dry Unenriched Pasta.
• Both Dry Pasta and Frozen Broccoli Spears contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Pasta has 12.8 times more Energy, 14.6 times more Omega 6, 14 times more Carbohydrate, 1.8 times more Sugars and 4.3 times more Protein than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 5.2 times more Omega 3 than Dry Unenriched Pasta.
• Both Dry Pasta and Frozen Broccoli Spears offer comparable quantities of Fiber per one pound.
• 1 pound of Dry Pasta provide inadequate amounts of Omega 3
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6