Comparing Nutrients in 1 pound Cooked Whole-wheat Pasta VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cooked Whole-wheat Pasta	Boiled Broccoli	Recommended Dietary Allowance
Energy	23.3% 676kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.76g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	3.44% 1.1g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.44g	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	105% 136g	25% 32.6g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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	0.44% 0.32g	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	% 0.32g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 0.36g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	39.4% 15g	38g per day for Men 19-50 years
Protein	48.5% 27g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88.6% 14mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	24% 95μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.96% 1.04mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Boiled Broccoli	Recommended Dietary Allowance
Calcium	5.9% 59mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	113% 1.02mg	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	98% 7.8mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	261% 6mg	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	82.3% 576mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	13% 435mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	299% 165μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	55.3% 6.08mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	7.58% 280g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Whole-wheat Pasta vs Boiled Broccoli:

• Cooked Whole-wheat Pasta has 2.5 times more Vitamin B1 and 5.7 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 2.3 times more Vitamin B5, 2.2 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin C, 6.3 times more Vitamin E and 235.2 times more Vitamin K than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 1 lb.
• Both Cooked Whole-wheat Pasta as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Whole-wheat Pasta vs Boiled Broccoli:

• Cooked Whole-wheat Pasta has 3.7 times more Copper, 2.6 times more Iron, 2.6 times more Magnesium, 6.8 times more Manganese, 1.9 times more Phosphorus, 22.7 times more Selenium and 3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.1 times more Calcium, 3.1 times more Potassium, 10.3 times more Sodium and 1.4 times more Water than Cooked Whole-wheat Pasta.

Comparison of macro-nutrients per 1 pound:

• Cooked Whole-wheat Pasta has 4.3 times more Energy, 4.2 times more Fat, 10.5 times more Omega 6, 4.2 times more Carbohydrate and 2.5 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.3 times more Omega 3, 1.9 times more Sugars and 10.6 times more Fructose than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Boiled and Drained Broccoli have similar amounts of Fiber per 1 lb.
• Both Cooked Whole-wheat Pasta as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.