Comparing Nutrients in 1 pound 51% whole wheat Pasta VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	51% whole wheat Pasta	Boiled Broccoli	Recommended Dietary Allowance
Energy	56.6% 1642kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	4.98% 1.6g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	23% 3.92g	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	255% 332g	25% 32.6g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	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	1.25% 0.91g	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	% 0.91g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 2.72g	% 0.36g	g per day for Men 19-50 years
Fiber	121% 46g	39.4% 15g	38g per day for Men 19-50 years
Protein	109% 61.3g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	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	140% 1.7mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.3% 0.88mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	225% 36mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	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	67% 268μg	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	5.14% 0.77mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Boiled Broccoli	Recommended Dietary Allowance
Calcium	12.2% 122mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	215% 1.93mg	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	189% 15mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	442% 10mg	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	186% 1302mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	1.1% 40g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of 51% whole wheat Pasta vs Boiled Broccoli:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 5.9 times more Vitamin B1, 1.6 times more Vitamin B2, 14.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Vitamin B9, 8.5 times more Vitamin E and 156.8 times more Vitamin K than Dry 51% whole wheat Pasta with Unenriched Semolina .

Comparing minerals per 1 pound for 51% whole wheat Pasta vs Boiled Broccoli:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 7 times more Copper, 5 times more Iron, 5 times more Magnesium, 11.6 times more Manganese, 4.3 times more Phosphorus, 1.2 times more Potassium, 43.4 times more Selenium and 5.3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Calcium, 3.7 times more Sodium and 10.1 times more Water than Dry 51% whole wheat Pasta with Unenriched Semolina .

Comparison of macro-nutrients per 1 pound:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 10.3 times more Energy, 6.5 times more Fat, 4.4 times more Saturated Fat, 17 times more Omega 6, 10.2 times more Carbohydrate, 1.9 times more Sugars, 3.1 times more Fiber and 5.7 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.9 times more Omega 3 and 3.7 times more Fructose than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 1 lb.