Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Cooked Corn Pasta

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cooked Corn Pasta	8%	5%	87%

Macro Nutrients

	Frozen Broccoli Spears	Cooked Corn Pasta	Recommended Dietary Allowance
Energy	2% 57.5kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	3.7% 0.63g	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	42.6% 55.4g	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	25% 9.53g	38g per day for Men 19-50 years
Protein	11% 6.07g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cooked Corn Pasta	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	8.85% 0.12mg	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	2.98% 12μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cooked Corn Pasta	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	14% 0.13mg	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	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	13.2% 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	16.7% 117mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	1.8% 61.5mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	4.86% 180g	3.66% 136g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Broccoli Spears have 19 times more Vitamin A, 1.4 times more Vitamin B1, 5 times more Vitamin B2, 1.9 times more Vitamin B5, 3 times more Vitamin B6, 15.7 times more Vitamin B9 and more Vitamin C than Cooked Corn Pasta.
• Both Frozen Broccoli Spears and Cooked Corn Pasta provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cooked Corn Pasta have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin C
• Both Frozen Broccoli Spears as well as Cooked Corn Gluten-free Pasta have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 41 times more Calcium, 2.9 times more Iron, 1.7 times more Manganese, 8.1 times more Potassium and 1.3 times more Water than Cooked Corn Pasta.
• While 7 oz of Cooked Corn Gluten-free Pasta contain 1.8 times more Copper, 2.3 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Selenium and 1.9 times more Zinc than Frozen Broccoli Spears.
• 7 ounces of Cooked Corn Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 12.5 times more Omega 3 than Cooked Corn Pasta.
• While 7 oz of Cooked Corn Gluten-free Pasta contain 4.3 times more Energy, 5.2 times more Carbohydrate and 1.6 times more Fiber than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked Corn Pasta offer comparable quantities of Protein per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 7 ounces of Cooked Corn Pasta provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Cooked Corn Gluten-free Pasta provide inadequate amounts of Omega 6 in seven ounces.