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

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Broccoli	27%	8%	65%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Broccoli	Recommended Dietary Allowance
Energy	25% 721kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	23% 30g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	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	0.44% 0.32g	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	% 0.32g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 0.45g	g per day for Men 19-50 years
Fiber	55% 21g	31% 11.8g	38g per day for Men 19-50 years
Protein	47% 26.4g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.3% 0.71mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	22.7% 91μg	71.4% 286μg	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	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	3.02% 0.45mg	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 51% Whole Wheat Pasta	Broccoli	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	94% 7.5mg	41.4% 3.3mg	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	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	71.3% 499mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	20.6% 11.3μg	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	17% 1.86mg	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 Broccoli:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 2.2 times more Vitamin B1 and 4.5 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 2.5 times more Vitamin B5, 1.8 times more Vitamin B6, 3.2 times more Vitamin B9 and 7.8 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 Raw Broccoli have similar amounts of Vitamin B2 per 1 lb.

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

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 4.1 times more Copper, 2.3 times more Iron, 2.1 times more Magnesium, 4.9 times more Manganese, 1.7 times more Phosphorus, 13.7 times more Selenium and 2.7 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 3.9 times more Calcium, 4.1 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.

Comparison of macro-nutrients per 1 pound:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 4.7 times more Energy, 4.1 times more Fat, 11.1 times more Omega 6, 4.7 times more Carbohydrate, 1.8 times more Fiber and 2.1 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Omega 3 and 2 times more Sugars 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 Raw Broccoli have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.