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

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Broccoli Raab	Recommended Dietary Allowance
Energy	25% 721kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	9.94% 13g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	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	0.44% 0.32g	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	% 0.32g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 0.5g	g per day for Men 19-50 years
Fiber	55% 21g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	47% 26.4g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.3% 0.71mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	22.7% 91μg	94% 376μg	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	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	3.02% 0.45mg	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 51% Whole Wheat Pasta	Broccoli Raab	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	94% 7.5mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	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	71.3% 499mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	7.44% 275g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked 51% Whole Wheat Pasta VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked 51% Whole Wheat 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 51% Whole Wheat Pasta vs Broccoli Raab:

• 1 pound of Cooked 51% Whole Wheat Pasta has 2.4 times more Vitamin B3 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.3 times more Vitamin B2, 1.4 times more Vitamin B5, 1.8 times more Vitamin B6, 4.2 times more Vitamin B9 and 16.2 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked 51% Whole Wheat Pasta and Broccoli Raab provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

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

• 1 pound of Cooked 51% Whole Wheat Pasta has 4.7 times more Copper, 2 times more Magnesium, 2.6 times more Manganese, 1.5 times more Phosphorus, 34.2 times more Selenium and 1.5 times more Zinc than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 9 times more Calcium, 1.3 times more Iron, 2.5 times more Potassium, 5.5 times more Sodium and 1.5 times more Water than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• 1 pound of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked 51% Whole Wheat Pasta has 7.2 times more Energy, 18.8 times more Omega 6, 11.1 times more Carbohydrate, 1.7 times more Fiber and 1.8 times more Protein than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 4.8 times more Omega 3 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6