Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Cooked Pasta with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cooked Pasta with Salt	15%	5%	80%

Macro Nutrients

	Frozen Broccoli Spears	Cooked Pasta with Salt	Recommended Dietary Allowance
Energy	2% 57.5kcal	10.7% 312kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	3.44% 0.59g	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	46.7% 60.7g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	1.53% 1.1g	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	NA	0.082% 0.06g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 0.18g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	11% 6.07g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cooked Pasta with Salt	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	7.48% 0.097mg	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	46.6% 187μg	3.47% 14μg	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	151% 136mg	0% 0mg	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	18% 2.68mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cooked Pasta with Salt	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	22% 0.2mg	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	18% 1.43mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	27.8% 0.64mg	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	16.7% 117mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	2.57% 87.3mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	95% 52.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	17.3% 260mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	4.86% 180g	3.33% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cooked Pasta with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Cooked Pasta with Salt:

• 7 ounces of Frozen Broccoli Spears have 3.6 times more Vitamin B1, 5.7 times more Vitamin B2, 2.2 times more Vitamin B5, 3.6 times more Vitamin B6, 13.4 times more Vitamin B9, more Vitamin C, 22.5 times more Vitamin E and more Vitamin K than Cooked Pasta with Salt.
• Both Frozen Broccoli Spears and Cooked Pasta with Salt provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cooked Pasta with Salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Cooked Pasta with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Cooked Pasta with Salt:

• 7 ounces of Frozen Broccoli Spears have 5.9 times more Calcium, 1.4 times more Iron, 5.7 times more Potassium and 1.5 times more Water than Cooked Pasta with Salt.
• While 7 oz of Cooked Pasta with Salt contain 2.8 times more Copper, 1.3 times more Manganese, 13.9 times more Selenium, 7.7 times more Sodium and 1.5 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked Pasta with Salt contain similar levels of Magnesium and Phosphorus per seven ounces.
• 7 ounces of Cooked Pasta with Salt lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 5.2 times more Omega 3, 2.6 times more Sugars and 1.7 times more Fiber than Cooked Pasta with Salt.
• While 7 oz of Cooked Pasta with Salt contain 5.4 times more Energy, 5.7 times more Carbohydrate and 1.9 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 7 ounces of Cooked Pasta with Salt provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Cooked Pasta with Salt provide inadequate amounts of Omega 6 in seven ounces.