Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Cooked Homemade Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Cooked Homemade Pasta	14%	7%	79%

Macro Nutrients

	Cooked Broccoli Raab	Cooked Homemade Pasta	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	4.76% 6.2g	38.3% 50g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	NA	38g per day for Men 19-50 years
Protein	13.6% 7.6g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Cooked Homemade Pasta	Recommended Dietary Allowance
Vitamin A	50% 450μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	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	35.2% 141μg	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	81.6% 73.4mg	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	33.5% 5.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Cooked Homemade Pasta	Recommended Dietary Allowance
Calcium	23.4% 234mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	31.5% 2.52mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	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	23.2% 163mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	1.1% 37.7mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	NA	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Cooked Homemade Pasta per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab 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 Broccoli Raab vs Cooked Homemade Pasta:

• 7 ounces of Cooked Broccoli Raab have more Vitamin A, 1.5 times more Vitamin B3, 3 times more Vitamin B5, 7.9 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Cooked Homemade Pasta.
• Both Cooked Broccoli Raab and Cooked Homemade Pasta provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Cooked Homemade Pasta have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab 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 Broccoli Raab vs Cooked Homemade Pasta:

• 7 ounces of Cooked Broccoli Raab have 19.7 times more Calcium, 1.3 times more Copper, 1.9 times more Magnesium, 2 times more Manganese, 2.1 times more Phosphorus, 18.1 times more Potassium, 1.5 times more Zinc and 1.3 times more Water than Cooked Homemade Pasta.
• While 7 oz of Cooked Homemade Pasta Made Without Egg contain 1.3 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cooked Homemade Pasta contain similar levels of Iron per seven ounces.
• 7 ounces of Cooked Homemade Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have 3.7 times more Omega 3 than Cooked Homemade Pasta.
• While 7 oz of Cooked Homemade Pasta Made Without Egg contain 5 times more Energy, 14.6 times more Omega 6 and 8.1 times more Carbohydrate than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cooked Homemade Pasta offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6