Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS 51% whole wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Frozen Chopped Broccoli	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	5.5% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	2.18% 0.7g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	10% 1.7g	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	112% 145g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	7.1% 5.16g	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	0.55% 0.4g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	52.7% 20g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	48% 27g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	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	61.4% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	99% 15.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	42.7% 0.56mg	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	29.3% 117μg	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	2.25% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	11% 111mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	94% 0.85mg	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	82.6% 6.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	193% 4.45mg	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	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	21.4% 726mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	250% 138μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.47% 17.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS 51% whole wheat Pasta per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of 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 51% whole wheat Pasta:

• 7 ounces of Frozen Chopped Broccoli have 7.2 times more Vitamin E and 90.1 times more Vitamin K than 51% whole wheat Pasta.
• While 7 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 7 times more Vitamin B1, 2 times more Vitamin B2, 16.9 times more Vitamin B3, 2.9 times more Vitamin B5 and 2.2 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and 51% whole wheat Pasta provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of 51% whole wheat Pasta have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs 51% whole wheat Pasta:

• 7 ounces of Frozen Chopped Broccoli have 2.1 times more Calcium and 10.3 times more Water than 51% whole wheat Pasta.
• While 7 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 11.2 times more Copper, 4.1 times more Iron, 5.8 times more Magnesium, 7.6 times more Manganese, 5.7 times more Phosphorus, 1.7 times more Potassium, 24.8 times more Selenium and 5 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.7 times more Omega 3 than 51% whole wheat Pasta.
• While 7 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 13.9 times more Energy, 9.2 times more Fat, 27.9 times more Omega 6, 15.3 times more Carbohydrate, 1.9 times more Sugars, 3.4 times more Fiber and 4.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6