Comparing Nutrients in 500 calories Whole Wheat Pasta VS Broccoli

Weight per 500 calories

• Whole Wheat Pasta: 142g
• Broccoli: 1471g

Whole Wheat Pasta has 10.4 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Whole Wheat Pasta or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Broccoli	27%	8%	65%

Macro Nutrients

	Whole Wheat Pasta	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.16g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	8.9% 1.5g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	75% 98g	130g per day for Men 19-50 years
Sugars	5.37% 3.9g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0.97g	% 1.47g	g per day for Men 19-50 years
Fiber	34.4% 13g	101% 38.2g	38g per day for Men 19-50 years
Protein	35% 19.7g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.24mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	198% 2.57mg	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	232% 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	NA	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.66% 2μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Broccoli	Recommended Dietary Allowance
Calcium	4.1% 41mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	78.4% 0.71mg	80% 0.72mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	43.3% 182mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	184% 4.24mg	134% 3.1mg	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	139% 971mg	700mg per day for Men 19-50 years
Potassium	18% 616mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.52mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.2mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Dry Whole-Wheat Pasta has 1.3 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Vitamin B1, 5.6 times more Vitamin B2, 6.8 times more Vitamin B5, 6.4 times more Vitamin B6, 9.5 times more Vitamin B9, 17.6 times more Vitamin E and 751.3 times more Vitamin K than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Dry Whole-Wheat Pasta has 1.4 times more Manganese and 3 times more Selenium than Raw Broccoli.
• While Raw Broccoli contains 16.8 times more Calcium, 2.1 times more Iron, 1.7 times more Magnesium, 2 times more Phosphorus, 7.5 times more Potassium, 56.9 times more Sodium, 1.4 times more Zinc and 112.6 times more Water than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Raw 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 Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Fat, 2.8 times more Saturated Fat, 9.3 times more Omega 3, 6.4 times more Sugars, 23.5 times more Fructose, 2.9 times more Fiber and 2.1 times more Protein than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Raw Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Dry Whole-Wheat Pasta as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.