Comparing Nutrients in 1 pound Cooked Corn Pasta VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cooked Corn Pasta	8%	5%	87%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cooked Corn Pasta	Broccoli Raab	Recommended Dietary Allowance
Energy	19.7% 572kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	8.43% 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	97% 127g	9.94% 13g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	57.3% 21.8g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	21.3% 12g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Corn Pasta	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.03% 0.1mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.8% 2.52mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.2% 0.26mg	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	6.8% 27.2μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Corn Pasta	Broccoli Raab	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	32.3% 0.29mg	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	14% 1.13mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	49.2% 345mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	4.14% 141mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	8.37% 310g	11.3% 420g	3700g per day for Men 19-50 years

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

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

• 1 lb of Raw Broccoli Raab contains 43.7 times more Vitamin A, 3.1 times more Vitamin B1, 5.6 times more Vitamin B2, 2.2 times more Vitamin B3, 2.5 times more Vitamin B5, 2.9 times more Vitamin B6, 13.8 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 Raw Broccoli Raab have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Cooked Corn Pasta has 1.5 times more Copper, 1.6 times more Magnesium and 2.8 times more Selenium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 108 times more Calcium, 8.6 times more Iron, 2.6 times more Manganese, 6.3 times more Potassium, more Sodium and 1.4 times more Water than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Pasta and Broccoli Raab contain similar levels of Phosphorus and Zinc per one pound.
• 1 pound of Cooked Corn 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 Pasta has 5.7 times more Energy, 9.8 times more Carbohydrate and 1.8 times more Fiber than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 18.9 times more Omega 3 than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Pasta and Broccoli Raab offer comparable quantities of Protein per one pound.
• 1 pound of Cooked Corn Pasta provide inadequate amounts of Omega 3
• 1 pound of Broccoli Raab provide inadequate amounts of Energy
• Both Cooked Corn Gluten-free Pasta as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one pound.