Comparing Nutrients in 500 calories Dry Pasta VS Boiled Broccoli

Weight per 500 calories

• Dry Pasta: 135g
• Boiled Broccoli: 1429g

Dry Pasta has 10.6 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.

Discover which food has more nutrients per 500 calories - Dry Pasta or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Dry Pasta	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	1.17% 0.37g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	2.02% 0.032g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.4% 101g	79% 103g	130g per day for Men 19-50 years
Sugars	4.96% 3.6g	27.4% 20g	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	0.2% 0.15g	14.6% 10.6g	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	% 0.16g	% 7g	g per day for Men 19-50 years
Sucrose	% 0.65g	% 1.14g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	124% 47g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.22% 0.081mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	220% 2.86mg	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	6.06% 24.3μg	386% 1543μg	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	1030% 927mg	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	0.99% 0.15mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.13μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Boiled Broccoli	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	22% 1.75mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	53.7% 1.24mg	120% 2.77mg	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	36.4% 255mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	155% 85μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.1mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	34.5% 1275g	3700g per day for Men 19-50 years

Dry Pasta VS Boiled Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dry Pasta or Boiled Broccoli?

Lets compare vitamin content per 500 calories of Dry Pasta vs Boiled Broccoli:

• 500 kcal of Boiled and Drained Broccoli contain more Vitamin A, 7.4 times more Vitamin B1, 21.7 times more Vitamin B2, 3.4 times more Vitamin B3, 15.1 times more Vitamin B5, 14.9 times more Vitamin B6, 63.6 times more Vitamin B9, more Vitamin C, 139.7 times more Vitamin E and 14956.6 times more Vitamin K than Dry Unenriched Pasta.
• 500 calories of Dry Pasta have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Dry Unenriched Pasta as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Dry Pasta vs Boiled Broccoli:

• 500 calories of Dry Pasta have 3.7 times more Selenium than Boiled Broccoli.
• While 500 kcal of Boiled and Drained Broccoli contain 20.2 times more Calcium, 2.2 times more Copper, 5.5 times more Iron, 4.2 times more Magnesium, 2.2 times more Manganese, 3.8 times more Phosphorus, 13.9 times more Potassium, 72.4 times more Sodium, 3.4 times more Zinc and 95.6 times more Water than Dry Unenriched Pasta.
• 500 calories of Dry Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained Broccoli contain 52.6 times more Omega 3, 5.5 times more Sugars, 71.3 times more Fructose, 10.9 times more Fiber and 1.9 times more Protein than Dry Unenriched Pasta.
• Both Dry Pasta and Boiled Broccoli offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Dry Pasta provide inadequate amounts of Omega 3
• Both Dry Unenriched Pasta as well as Boiled and Drained Broccoli provide inadequate amounts of Omega 6 in 500 calories.