Comparing Nutrients in 500 calories Whole Wheat Pasta VS Boiled Broccoli

Weight per 500 calories

• Whole Wheat Pasta: 142g
• Boiled Broccoli: 1429g

Whole Wheat Pasta has 10.1 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 500 calories - Whole Wheat Pasta or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Whole Wheat Pasta	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.16g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	8.9% 1.5g	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	80% 104g	79% 103g	130g per day for Men 19-50 years
Sugars	5.37% 3.9g	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	0.59% 0.43g	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	% 0.34g	% 7g	g per day for Men 19-50 years
Sucrose	% 0.97g	% 1.14g	g per day for Men 19-50 years
Fiber	34.4% 13g	124% 47g	38g per day for Men 19-50 years
Protein	35% 19.7g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.24mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	24.5% 98μg	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	NA	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	4.36% 0.65mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.66% 2μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4.1% 41mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	78.4% 0.71mg	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	64.3% 5.14mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	43.3% 182mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	184% 4.24mg	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	69.6% 487mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	18% 616mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.52mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.2mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	34.5% 1275g	3700g per day for Men 19-50 years

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

• Dry Whole-Wheat Pasta has 1.6 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Vitamin B1, 5.7 times more Vitamin B2, 7.1 times more Vitamin B5, 7.1 times more Vitamin B6, 15.7 times more Vitamin B9, 31.7 times more Vitamin E and 1013.6 times more Vitamin K than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Whole Wheat Pasta vs Boiled Broccoli:

• Dry Whole-Wheat Pasta has 1.5 times more Manganese and 4.8 times more Selenium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 13.9 times more Calcium, 1.9 times more Iron, 1.7 times more Magnesium, 2 times more Phosphorus, 6.8 times more Potassium, 68.7 times more Sodium, 1.5 times more Zinc and 109.3 times more Water than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Boiled and Drained Broccoli have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Whole-Wheat Pasta has 2.1 times more Omega 6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Fat, 17.1 times more Omega 3, 5.1 times more Sugars, 24.8 times more Fructose, 3.6 times more Fiber and 1.7 times more Protein than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Dry Whole-Wheat Pasta as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.