Comparing Nutrients in 300 calories 51% whole wheat Pasta VS Boiled Broccoli

Weight per 300 calories

• 51% whole wheat Pasta: 83g
• Boiled Broccoli: 857g

51% whole wheat Pasta has 10.3 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - 51% whole wheat Pasta or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.72g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.6% 60.6g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	2.97% 2.15g	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	0.23% 0.17g	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	% 0.17g	% 4.2g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 0.69g	g per day for Men 19-50 years
Fiber	22% 8.37g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	20% 11g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.6mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	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	12.2% 49μg	231% 926μg	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	618% 556mg	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	0.94% 0.14mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.62% 0.75μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Boiled Broccoli	Recommended Dietary Allowance
Calcium	2.24% 22.4mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	39.2% 0.35mg	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	34.5% 2.76mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	80.8% 1.86mg	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	34% 238mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	8.92% 303mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	105% 57.5μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	0.61% 9.1mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.2% 7.33g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of 51% whole wheat Pasta vs Boiled Broccoli:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 1.4 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Vitamin B1, 6.6 times more Vitamin B2, 8 times more Vitamin B5, 7.4 times more Vitamin B6, 18.9 times more Vitamin B9, 88.2 times more Vitamin E and 1621.5 times more Vitamin K than Dry 51% whole wheat Pasta with Unenriched Semolina .

Comparing minerals per 300 calories for 51% whole wheat Pasta vs Boiled Broccoli:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 4.2 times more Selenium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 15.3 times more Calcium, 1.5 times more Copper, 2.1 times more Iron, 2.1 times more Magnesium, 2.4 times more Phosphorus, 8.3 times more Potassium, 38.6 times more Sodium, 1.9 times more Zinc and 104.3 times more Water than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Boiled and Drained Broccoli have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 1.6 times more Omega 6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Fat, 19.9 times more Omega 3, 5.5 times more Sugars, 38.3 times more Fructose, 3.4 times more Fiber and 1.8 times more Protein than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 300 kcal.