Comparing Nutrients in 1 pound Cooked 51% Whole Wheat Pasta VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Boiled Broccoli	Recommended Dietary Allowance
Energy	25% 721kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	25% 32.6g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	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	55% 21g	39.4% 15g	38g per day for Men 19-50 years
Protein	47% 26.4g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.3% 0.71mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	22.7% 91μg	122% 490μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	3.02% 0.45mg	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 51% Whole Wheat Pasta	Boiled Broccoli	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	94% 7.5mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	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	71.3% 499mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	7.44% 275g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked 51% Whole Wheat Pasta vs Boiled Broccoli:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 2.5 times more Vitamin B1 and 5.2 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.7 times more Vitamin B5, 2.1 times more Vitamin B6, 5.4 times more Vitamin B9 and 14.5 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 1 lb.

Comparing minerals per 1 pound for Cooked 51% Whole Wheat Pasta vs Boiled Broccoli:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 3.3 times more Copper, 2.5 times more Iron, 2.1 times more Magnesium, 5.3 times more Manganese, 1.6 times more Phosphorus, 21.4 times more Selenium and 2.5 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.3 times more Calcium, 3.8 times more Potassium, 6.8 times more Sodium and 1.5 times more Water than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.

Comparison of macro-nutrients per 1 pound:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 4.5 times more Energy, 3.7 times more Fat, 10.7 times more Omega 6, 4.4 times more Carbohydrate, 1.4 times more Fiber and 2.4 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.1 times more Omega 3, 1.6 times more Sugars and 10.6 times more Fructose than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 1 lb.