Comparing Nutrients in 5 ounces Broccoli VS Dry Corn Gluten-free Pasta

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Dry Corn Gluten-free Pasta	8%	5%	87%

Macro Nutrients

	Broccoli	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Energy	1.66% 48kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	3.04% 2.95g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	7.47% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	86.4% 112g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	41% 15.6g	38g per day for Men 19-50 years
Protein	7.14% 4g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	27.3% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	9.5% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	21.5% 3.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	22.5% 0.29mg	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	22.3% 89.3μg	8.86% 35.4μg	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	140% 126mg	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	7.37% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	32% 0.29mg	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	13% 1.03mg	16.5% 1.3mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	29.8% 0.68mg	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	13.4% 94mg	51.2% 359mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	20.4% 11μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Dry Corn Gluten-free Pasta:

• Raw Broccoli has 3.4 times more Vitamin A, 1.3 times more Vitamin B2, 2.5 times more Vitamin B9 and more Vitamin C than Dry Corn Gluten-free Pasta.
• While Dry Corn Gluten-free Pasta contains 3.3 times more Vitamin B1 and 3.8 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Dry Corn Gluten-free Pasta have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
• Both Raw Broccoli as well as Dry Corn Gluten-free Pasta have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Dry Corn Gluten-free Pasta:

• Raw Broccoli has 11.8 times more Calcium, 11 times more Sodium and 8.9 times more Water than Dry Corn Gluten-free Pasta.
• While Dry Corn Gluten-free Pasta contains 4.1 times more Copper, 1.3 times more Iron, 5.7 times more Magnesium, 2.3 times more Manganese, 3.8 times more Phosphorus, 3.2 times more Selenium and 4.4 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Dry Corn Gluten-free Pasta have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 2.3 times more Omega 3 than Dry Corn Gluten-free Pasta.
• While Dry Corn Gluten-free Pasta contains 10.5 times more Energy, 5.6 times more Fat, 18.3 times more Omega 6, 11.9 times more Carbohydrate, 4.2 times more Fiber and 2.6 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Dry Corn Gluten-free Pasta have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.