Comparing Nutrients in 5 ounces Broccoli Raab VS Cooked Corn Pasta

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cooked Corn Pasta	8%	5%	87%

Macro Nutrients

	Broccoli Raab	Cooked Corn Pasta	Recommended Dietary Allowance
Energy	1.08% 31kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	1.07% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	2.63% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	30.4% 39.6g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	NA	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	0.33% 0.24g	NA	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	18% 6.8g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cooked Corn Pasta	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	2.5% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	4.93% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	3.63% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	6.32% 0.082mg	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	29.4% 118μg	2.13% 8.5μg	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	32% 28.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.3% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cooked Corn Pasta	Recommended Dietary Allowance
Calcium	15.3% 153mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	10% 0.091mg	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	38% 3.03mg	4.43% 0.35mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	9.43% 0.22mg	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	14.8% 103mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	1.3% 44mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	3.55% 131g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cooked Corn Pasta per 5 oz

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

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Cooked Corn Pasta:

• 5 ounces of Broccoli Raab have 43.7 times more Vitamin A, 3.1 times more Vitamin B1, 5.6 times more Vitamin B2, 2.2 times more Vitamin B3, 2.5 times more Vitamin B5, 2.9 times more Vitamin B6, 13.8 times more Vitamin B9 and more Vitamin C than Cooked Corn Pasta.
• 5 ounces of Cooked Corn Pasta have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin C
• Both Raw Broccoli Raab as well as Cooked Corn Gluten-free Pasta have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Cooked Corn Pasta:

• 5 ounces of Broccoli Raab have 108 times more Calcium, 8.6 times more Iron, 2.6 times more Manganese, 6.3 times more Potassium, more Sodium, 1.2 times more Zinc and 1.4 times more Water than Cooked Corn Pasta.
• While 5 oz of Cooked Corn Gluten-free Pasta contain 1.5 times more Copper, 1.6 times more Magnesium and 2.8 times more Selenium than Raw Broccoli Raab.
• Both Broccoli Raab and Cooked Corn Pasta contain similar levels of Phosphorus per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 5 ounces of Cooked Corn Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 18.9 times more Omega 3 and 1.2 times more Protein than Cooked Corn Pasta.
• While 5 oz of Cooked Corn Gluten-free Pasta contain 5.7 times more Energy, 9.8 times more Carbohydrate and 1.8 times more Fiber than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy
• 5 ounces of Cooked Corn Pasta provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Cooked Corn Gluten-free Pasta provide inadequate amounts of Omega 6 in five ounces.