Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Cooked 51% Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	11% 316kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	1.5% 0.47g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	6.36% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	48% 62.5g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	2.33% 1.7g	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	2.27% 1.65g	0.19% 0.14g	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	% 1.5g	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	24% 9.13g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	36% 5.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	15% 0.19mg	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	33.2% 133μg	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	124% 112mg	NA	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	16% 2.42mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	11% 111mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	44% 0.39mg	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	20% 1.6mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	89% 2.05mg	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% 99mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	123% 68μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.26% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cooked 51% Whole Wheat Pasta per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Cooked 51% Whole Wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Cooked 51% Whole Wheat Pasta:

• 7 ounces of Frozen Chopped Broccoli have 1.2 times more Vitamin B5, 1.3 times more Vitamin B6, 3.4 times more Vitamin B9 and 12.2 times more Vitamin E than Cooked 51% Whole Wheat Pasta.
• While 7 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 3 times more Vitamin B1 and 6.1 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked 51% Whole Wheat Pasta provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Cooked 51% Whole Wheat Pasta:

• 7 ounces of Frozen Chopped Broccoli have 4.7 times more Calcium, 2.8 times more Potassium and 1.5 times more Water than Cooked 51% Whole Wheat Pasta.
• While 7 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 5.2 times more Copper, 2 times more Iron, 2.5 times more Magnesium, 3.5 times more Manganese, 2.2 times more Phosphorus, 12.2 times more Selenium and 2.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 2.7 times more Omega 3 than Cooked 51% Whole Wheat Pasta.
• While 7 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 6.1 times more Energy, 17.6 times more Omega 6, 6.6 times more Carbohydrate, 1.5 times more Fiber and 2.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6