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

Macros Ratio

	Protein	Fat	Carbs
Cooked Corn Pasta	8%	5%	87%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cooked Corn Pasta	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	19.7% 572kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	8.43% 1.43g	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	97% 127g	11% 14g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	57.3% 21.8g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	21.3% 12g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Corn Pasta	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.03% 0.1mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.8% 2.52mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.2% 0.26mg	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	6.8% 27.2μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Corn Pasta	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	32.3% 0.29mg	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	14% 1.13mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	49.2% 345mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	4.14% 141mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	8.37% 310g	11.2% 415g	3700g per day for Men 19-50 years

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

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

• 1 lb of Cooked Broccoli Raab contains 75.7 times more Vitamin A, 3.2 times more Vitamin B1, 6.1 times more Vitamin B2, 3.6 times more Vitamin B3, 3.5 times more Vitamin B5, 3.8 times more Vitamin B6, 11.8 times more Vitamin B9 and more Vitamin C than Cooked Corn Gluten-free Pasta.
• 1 pound of Cooked Corn Pasta have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin C
• Both Cooked Corn Gluten-free Pasta as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Cooked Corn Pasta has 1.3 times more Magnesium and 2.2 times more Selenium than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 118 times more Calcium, 5.1 times more Iron, 2.5 times more Manganese, 11.1 times more Potassium, more Sodium and 1.3 times more Water than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Pasta and Cooked Broccoli Raab contain similar levels of Copper, Phosphorus and Zinc per one pound.
• 1 pound of Cooked Corn Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Corn Pasta has 5 times more Energy, 8.9 times more Carbohydrate and 1.7 times more Fiber than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 20.1 times more Omega 3 and 1.5 times more Protein than Cooked Corn Gluten-free Pasta.
• 1 pound of Cooked Corn Pasta provide inadequate amounts of Omega 3
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Cooked Corn Gluten-free Pasta as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one pound.