Comparing Nutrients in 1 pound Cooked Corn Pasta VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Corn Pasta	8%	5%	87%
Broccoli	27%	8%	65%

Macro Nutrients

	Cooked Corn Pasta	Broccoli	Recommended Dietary Allowance
Energy	19.7% 572kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	8.43% 1.43g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 127g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	57.3% 21.8g	31% 11.8g	38g per day for Men 19-50 years
Protein	21.3% 12g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Corn Pasta	Broccoli	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.03% 0.1mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.8% 2.52mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.2% 0.26mg	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Corn Pasta	Broccoli	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	32.3% 0.29mg	24.7% 0.22mg	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	41.4% 3.3mg	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	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	4.14% 141mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	20.6% 11.3μg	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	17% 1.86mg	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 Broccoli:

• Raw Broccoli contains 10.3 times more Vitamin A, 1.3 times more Vitamin B1, 5.1 times more Vitamin B2, 4.5 times more Vitamin B5, 3 times more Vitamin B6, 10.5 times more Vitamin B9 and more Vitamin C than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Gluten-free Pasta and Raw Broccoli have similar amounts of Vitamin B3 per 1 lb.
• Both Cooked Corn Gluten-free Pasta as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 1 lb.

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

• Cooked Corn Gluten-free Pasta has 1.3 times more Copper, 1.7 times more Magnesium and 1.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 47 times more Calcium, 2.9 times more Iron, 1.4 times more Manganese, 10.2 times more Potassium, more Sodium and 1.3 times more Water than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Gluten-free Pasta and Raw Broccoli have similar amounts of Phosphorus and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Corn Gluten-free Pasta has 3.7 times more Energy, 6.4 times more Omega 6, 4.2 times more Carbohydrate and 1.8 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 6.3 times more Omega 3 than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Gluten-free Pasta and Raw Broccoli have similar amounts of Protein per 1 lb.
• Both Cooked Corn Gluten-free Pasta as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.