Comparing Nutrients in 5 ounces 51% whole wheat Pasta VS 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	17.7% 513kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	7.2% 1.23g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.7% 104g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	3.32% 2.4g	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	0.39% 0.28g	1.33% 0.96g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	% 0.85g	% 0.14g	g per day for Men 19-50 years
Fiber	37.7% 14.3g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	34% 19g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.4% 11.3mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	19% 0.25mg	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	21% 83.6μg	22.3% 89.3μg	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	140% 126mg	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	1.6% 0.24mg	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Broccoli	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	7.7% 0.069mg	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	59% 4.72mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	13% 0.3mg	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	58% 407mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	15.3% 519mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	179% 98μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	3.42% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of 51% whole wheat Pasta vs Broccoli:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 5.2 times more Vitamin B1, 1.6 times more Vitamin B2, 12.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 4.6 times more Vitamin E and 112.9 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 B9 per 5 oz.

Comparing minerals per 5 ounces for 51% whole wheat Pasta vs Broccoli:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 8.7 times more Copper, 4.6 times more Iron, 5 times more Magnesium, 10.7 times more Manganese, 4.3 times more Phosphorus, 27.8 times more Selenium and 5.9 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Calcium, 3 times more Sodium and 10.1 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 Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 10.6 times more Energy, 7.2 times more Fat, 3.1 times more Saturated Fat, 17.7 times more Omega 6, 11 times more Carbohydrate, 1.5 times more Sugars, 3.9 times more Fiber and 4.8 times more Protein than Raw Broccoli.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Raw Broccoli have similar amounts of Omega 3 per 5 oz.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Raw Broccoli have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.