Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Cooked Homemade Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cooked Homemade Pasta	14%	7%	79%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cooked Homemade Pasta	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	38.3% 50g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	NA	38g per day for Men 19-50 years
Protein	11% 6.15g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cooked Homemade Pasta	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	4.27% 0.056mg	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	27.8% 111μg	21.3% 85.3μg	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	88.4% 79.6mg	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	17.5% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cooked Homemade Pasta	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	13.2% 0.12mg	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	15% 1.2mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	16.7% 0.38mg	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% 97mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	1.1% 37.7mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.87% 180g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cooked Homemade Pasta per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Cooked Homemade Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Cooked Homemade Pasta:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 1.8 times more Vitamin B5, 4.6 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Cooked Homemade Pasta.
• While 7 oz of Cooked Homemade Pasta Made Without Egg contain 3.3 times more Vitamin B1, 1.8 times more Vitamin B2 and 2.9 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Homemade Pasta have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Cooked Homemade Pasta Made Without Egg have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Cooked Homemade Pasta:

• 7 ounces of Cooked Chopped Frozen Broccoli have 5.5 times more Calcium, 1.2 times more Phosphorus, 7.5 times more Potassium and 1.3 times more Water than Cooked Homemade Pasta.
• While 7 oz of Cooked Homemade Pasta Made Without Egg contain 1.8 times more Copper, 1.9 times more Iron, 6.7 times more Sodium and 1.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Homemade Pasta contain similar levels of Magnesium and Manganese per seven ounces.
• 7 ounces of Cooked Homemade Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cooked Homemade Pasta Made Without Egg contain 4.4 times more Energy, 1.3 times more Omega 3, 34.8 times more Omega 6, 4.7 times more Carbohydrate and 1.4 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6