Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Dry Pasta

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Dry Pasta	14%	4%	82%

Macro Nutrients

	Frozen Chopped Broccoli	Dry Pasta	Recommended Dietary Allowance
Energy	1.27% 37kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	4.5% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	81.4% 106g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	5.22% 3.8g	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	1.62% 1.18g	0.22% 0.16g	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	% 1.06g	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	11% 4.25g	12% 4.54g	38g per day for Men 19-50 years
Protein	7.1% 4g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Dry Pasta	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	15.5% 0.2mg	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	23.7% 95μg	6.38% 25.5μg	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	89% 80mg	0% 0mg	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	11.5% 1.73mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Dry Pasta	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	45.5% 0.41mg	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	14.4% 1.15mg	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	56.5% 1.3mg	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	10% 71mg	38.3% 268mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	163% 89.6μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	18% 2mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Dry Pasta per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Dry Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Dry Pasta:

• 5 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.6 times more Vitamin B2, 3.7 times more Vitamin B9, more Vitamin C, 11.1 times more Vitamin E and 811 times more Vitamin K than Dry Pasta.
• While 5 oz of Dry Unenriched Pasta contain 1.7 times more Vitamin B1, 3.6 times more Vitamin B3 and 1.5 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Dry Pasta provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Dry Pasta have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Dry Unenriched Pasta have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Dry Pasta:

• 5 ounces of Frozen Chopped Broccoli have 2.7 times more Calcium and 9.2 times more Water than Dry Pasta.
• While 5 oz of Dry Unenriched Pasta contain 7.6 times more Copper, 1.6 times more Iron, 2.9 times more Magnesium, 3.1 times more Manganese, 3.8 times more Phosphorus, 22.6 times more Selenium and 2.9 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Dry Pasta contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 4.4 times more Omega 3 than Dry Pasta.
• While 5 oz of Dry Unenriched Pasta contain 14.3 times more Energy, 17.4 times more Omega 6, 15.6 times more Carbohydrate, 2 times more Sugars and 4.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Dry Pasta offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 5 ounces of Dry Pasta provide inadequate amounts of Omega 3