Comparing Nutrients in 1 pound Cooked Corn And Rice Pasta VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Corn And Rice Pasta	7%	5%	88%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cooked Corn And Rice Pasta	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	28% 812kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	4.68% 4.54g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	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	133% 173g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	0% 0g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	36% 13.6g	38g per day for Men 19-50 years
Protein	26% 14.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Corn And Rice Pasta	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	2% 18μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.6% 0.36mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	4.54% 18μg	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	0% 0mg	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 Corn And Rice Pasta	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	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	12.5% 1mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	18.5% 0.43mg	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	21.4% 150mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	3.2% 109mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	7.07% 262g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Corn And Rice Pasta VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Corn And Rice Pasta 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 Corn And Rice Pasta vs Cooked Chopped Frozen Broccoli:

• 1 lb of Boiled Chopped Frozen Broccoli contains 12.8 times more Vitamin A, 1.9 times more Vitamin B3, 2 times more Vitamin B5, 3.5 times more Vitamin B6, 14 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Cooked Gluten-free Pasta from Corn And Rice Flour.
• Both Cooked Corn And Rice Pasta and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• 1 pound of Cooked Corn And Rice Pasta have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Gluten-free Pasta from Corn And Rice Flour 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 Corn And Rice Pasta vs Cooked Chopped Frozen Broccoli:

• 1 pound of Cooked Corn And Rice Pasta has 3.1 times more Selenium than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 16.5 times more Calcium, 1.7 times more Copper, 2.8 times more Iron, 2.4 times more Manganese, 1.5 times more Phosphorus, 5.9 times more Potassium and 1.6 times more Water than Cooked Gluten-free Pasta from Corn And Rice Flour.
• Both Cooked Corn And Rice Pasta and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium and Zinc per one pound.
• 1 pound of Cooked Corn And Rice Pasta 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 Corn And Rice Pasta has 6.4 times more Energy and 7.1 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 3.2 times more Omega 3, more Sugars and 2.1 times more Fiber than Cooked Gluten-free Pasta from Corn And Rice Flour.
• Both Cooked Corn And Rice Pasta and Cooked Chopped Frozen Broccoli offer comparable quantities of Protein per one pound.
• 1 pound of Cooked Corn And Rice Pasta provide inadequate amounts of Omega 3
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Cooked Gluten-free Pasta from Corn And Rice Flour as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one pound.