Comparing Nutrients in 500 calories 51% whole wheat Pasta VS Broccoli

Weight per 500 calories

• 51% whole wheat Pasta: 138g
• Broccoli: 1471g

51% whole wheat Pasta has 10.6 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 - 51% whole wheat Pasta or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Broccoli	27%	8%	65%

Macro Nutrients

	51% whole wheat Pasta	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	5.35% 0.086g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	7.03% 1.2g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.7% 101g	75% 98g	130g per day for Men 19-50 years
Sugars	4.95% 3.6g	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	0.38% 0.28g	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	% 0.28g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 1.47g	g per day for Men 19-50 years
Fiber	36.7% 14g	101% 38.2g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	51% 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	42.7% 0.51mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.6% 11mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	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	20.4% 81.5μg	232% 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	1458% 1312mg	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	1.57% 0.23mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.04% 1.24μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Broccoli	Recommended Dietary Allowance
Calcium	3.73% 37.3mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	65.4% 0.59mg	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	57.5% 4.6mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	34.2% 144mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	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	56.6% 396mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	15% 506mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	174% 96μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.33% 12.2g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of 51% whole wheat Pasta vs Broccoli:

• Raw Broccoli contains 2 times more Vitamin B1, 6.5 times more Vitamin B2, 7.6 times more Vitamin B5, 6.7 times more Vitamin B6, 11.4 times more Vitamin B9, 48.9 times more Vitamin E and 1201.9 times more Vitamin K than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Raw Broccoli have similar amounts of Vitamin B3 per 500 kcal.

Comparing minerals per 500 calories for 51% whole wheat Pasta vs Broccoli:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 2.6 times more Selenium than Raw Broccoli.
• While Raw Broccoli contains 18.5 times more Calcium, 2.3 times more Iron, 2.1 times more Magnesium, 2.4 times more Phosphorus, 9.2 times more Potassium, 31.9 times more Sodium, 1.8 times more Zinc and 107.4 times more Water than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Raw Broccoli have similar amounts of Copper and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 1.7 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Fat, 3.5 times more Saturated Fat, 10.8 times more Omega 3, 7 times more Sugars, 36.2 times more Fructose, 2.7 times more Fiber and 2.2 times more Protein than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Raw Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 500 kcal.