Comparing Nutrients in 300 calories Cooked Pasta VS Boiled Broccoli

Weight per 300 calories

• Cooked Pasta: 190g
• Boiled Broccoli: 857g

Cooked Pasta has 4.5 times more energy per 100g than Boiled Broccoli. It has above average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - Cooked Pasta or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cooked Pasta	15%	5%	80%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cooked Pasta	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	1.47% 1.06g	16.4% 12g	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	0.079% 0.057g	8.75% 6.34g	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	% 0.076g	% 4.2g	g per day for Men 19-50 years
Sucrose	% 0.17g	% 0.69g	g per day for Men 19-50 years
Fiber	9% 3.4g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	19.7% 11g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.16% 0.038mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.75% 0.76mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.16% 0.093mg	132% 1.7mg	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	3.32% 13.3μg	231% 926μg	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	618% 556mg	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	0.76% 0.11mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1.33% 13.3mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	12% 0.95mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	8.14% 34mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	26.6% 0.61mg	72.3% 1.66mg	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	15.7% 110mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	2.46% 83.5mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 1.9mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	8.8% 0.97mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	3.2% 118g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Pasta vs Boiled Broccoli:

• Boiled and Drained Broccoli contains more Vitamin A, 14.2 times more Vitamin B1, 27.8 times more Vitamin B2, 6.2 times more Vitamin B3, 24.8 times more Vitamin B5, 18.4 times more Vitamin B6, 69.6 times more Vitamin B9, more Vitamin C, 109.1 times more Vitamin E and more Vitamin K than Cooked Pasta.
• Both Cooked Pasta as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Pasta vs Boiled Broccoli:

• Cooked Pasta has 3.7 times more Selenium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 25.8 times more Calcium, 2.8 times more Copper, 6 times more Iron, 5.3 times more Magnesium, 2.7 times more Manganese, 5.2 times more Phosphorus, 30.1 times more Potassium, 185.1 times more Sodium, 4 times more Zinc and 6.5 times more Water than Cooked Pasta.

Comparison of macro-nutrients per 300 calories:

• Cooked Pasta has 1.3 times more Omega 6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2 times more Fat, 22.4 times more Omega 3, 11.2 times more Sugars, 111.4 times more Fructose, 8.3 times more Fiber and 1.9 times more Protein than Cooked Pasta.
• Both Cooked Pasta and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cooked Pasta as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.