Comparing Nutrients in 1 pound Cooked Corn Pasta VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Corn Pasta	8%	5%	87%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cooked Corn Pasta	Boiled Broccoli	Recommended Dietary Allowance
Energy	19.7% 572kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	8.43% 1.43g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 127g	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	8.7% 6.3g	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	NA	4.63% 3.36g	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	NA	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	57.3% 21.8g	39.4% 15g	38g per day for Men 19-50 years
Protein	21.3% 12g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Corn Pasta	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.03% 0.1mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.8% 2.52mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.2% 0.26mg	69.8% 0.91mg	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	6.8% 27.2μg	122% 490μg	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	327% 294mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Corn Pasta	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	32.3% 0.29mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	14% 1.13mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	38.3% 0.88mg	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	49.2% 345mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	4.14% 141mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	8.37% 310g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Corn Pasta vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 25.7 times more Vitamin A, 5.3 times more Vitamin B2, 4.8 times more Vitamin B5, 3.4 times more Vitamin B6, 18 times more Vitamin B9 and more Vitamin C than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Gluten-free Pasta and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 1 lb.
• Both Cooked Corn Gluten-free Pasta as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Cooked Corn Pasta vs Boiled Broccoli:

• Cooked Corn Gluten-free Pasta has 1.7 times more Magnesium, 1.8 times more Selenium and 1.4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 40 times more Calcium, 2.7 times more Iron, 1.3 times more Manganese, 9.5 times more Potassium, more Sodium and 1.3 times more Water than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Gluten-free Pasta and Boiled and Drained Broccoli have similar amounts of Copper and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Corn Gluten-free Pasta has 3.6 times more Energy, 6.2 times more Omega 6, 3.9 times more Carbohydrate and 1.5 times more Fiber than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 11.9 times more Omega 3 than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Gluten-free Pasta and Boiled and Drained Broccoli have similar amounts of Protein per 1 lb.
• Both Cooked Corn Gluten-free Pasta as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.