Comparing Nutrients in 5 ounces Cooked Corn And Rice Pasta VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Corn And Rice Pasta	7%	5%	88%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cooked Corn And Rice Pasta	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	8.75% 254kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	1.46% 1.4g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.63% 0.45g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	5.84% 7.6g	130g per day for Men 19-50 years
Sugars	0% 0g	2.87% 2.1g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	11% 4.25g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Corn And Rice Pasta	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.6% 0.11mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.13% 0.34mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	14% 0.18mg	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	1.4% 5.67μg	10.6% 42.5μg	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	0% 0mg	63% 57mg	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	0% 0mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Corn And Rice Pasta	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	3.15% 0.028mg	6.77% 0.061mg	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	3.9% 0.31mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	5.8% 0.13mg	20% 0.46mg	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	6.7% 46.8mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	1% 34mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	2.2% 81.7g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Corn And Rice Pasta VS Boiled Spears Frozen Broccoli per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Corn And Rice Pasta vs Boiled Spears Frozen Broccoli:

• 5 oz of Boiled and Drained Spears Frozen Broccoli contain 12.8 times more Vitamin A, 1.9 times more Vitamin B3, 2 times more Vitamin B5, 3.5 times more Vitamin B6, 7.5 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Cooked Gluten-free Pasta from Corn And Rice Flour.
• Both Cooked Corn And Rice Pasta and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• 5 ounces of Cooked Corn And Rice Pasta have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Gluten-free Pasta from Corn And Rice Flour as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Corn And Rice Pasta vs Boiled Spears Frozen Broccoli:

• 5 oz of Boiled and Drained Spears Frozen Broccoli contain 25.5 times more Calcium, 2.2 times more Copper, 2.8 times more Iron, 1.8 times more Magnesium, 3.5 times more Manganese, 1.7 times more Phosphorus, 7.5 times more Potassium and 1.6 times more Water than Cooked Gluten-free Pasta from Corn And Rice Flour.
• Both Cooked Corn And Rice Pasta and Boiled Spears Frozen Broccoli contain similar levels of Selenium and Zinc per five ounces.
• 5 ounces of Cooked Corn And Rice Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Corn And Rice Pasta have 6.4 times more Energy and 7.1 times more Carbohydrate than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 3.2 times more Omega 3, more Sugars and 2.1 times more Fiber than Cooked Gluten-free Pasta from Corn And Rice Flour.
• Both Cooked Corn And Rice Pasta and Boiled Spears Frozen Broccoli offer comparable quantities of Protein per five ounces.
• 5 ounces of Cooked Corn And Rice Pasta provide inadequate amounts of Omega 3
• 5 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Cooked Gluten-free Pasta from Corn And Rice Flour as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in five ounces.