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

Macros Ratio

	Protein	Fat	Carbs
Cooked Corn And Rice Pasta	7%	5%	88%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cooked Corn And Rice Pasta	Broccoli Raab	Recommended Dietary Allowance
Energy	28% 812kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.68% 4.54g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	9.94% 13g	130g per day for Men 19-50 years
Sugars	0% 0g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.5g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	26% 14.5g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Corn And Rice Pasta	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2% 18μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.6% 0.36mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Corn And Rice Pasta	Broccoli Raab	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	21% 0.19mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	18.5% 0.43mg	78% 1.8mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	3.2% 109mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	7.07% 262g	11.3% 420g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cooked Corn And Rice Pasta versus 1 lb of Broccoli Raab 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 Broccoli Raab:

• 1 lb of Raw Broccoli Raab contains 32.8 times more Vitamin A, 3.2 times more Vitamin B1, 1.6 times more Vitamin B2, 5.1 times more Vitamin B3, 2.3 times more Vitamin B5, 4.6 times more Vitamin B6, 20.8 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Cooked Gluten-free Pasta from Corn And Rice Flour.
• 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 Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Corn And Rice Pasta vs Broccoli Raab:

• 1 pound of Cooked Corn And Rice Pasta has 2.2 times more Selenium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 54 times more Calcium, 2.1 times more Copper, 9.7 times more Iron, 2 times more Magnesium, 4.2 times more Manganese, 2.2 times more Phosphorus, 8.2 times more Potassium, 8.3 times more Sodium, 2.9 times more Zinc and 1.6 times more Water than Cooked Gluten-free Pasta from Corn And Rice Flour.
• 1 pound of Cooked Corn And Rice Pasta lack sufficient amounts of Calcium and Potassium
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Corn And Rice Pasta has 8.1 times more Energy and 13.4 times more Carbohydrate than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 14.5 times more Omega 3 and 1.9 times more Fiber than Cooked Gluten-free Pasta from Corn And Rice Flour.
• Both Cooked Corn And Rice Pasta and Broccoli Raab 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 Broccoli Raab provide inadequate amounts of Energy
• Both Cooked Gluten-free Pasta from Corn And Rice Flour as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one pound.