Comparing Nutrients in 7 ounces Broccoli Raab VS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	Broccoli Raab	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	NA	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	47% 61.3g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	1.78% 1.3g	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	0.47% 0.34g	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	% 0.2g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0.2g	g per day for Men 19-50 years
Fiber	14% 5.36g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	29% 260μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	32.6% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	20.3% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	33% 5.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	9.92% 0.13mg	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	41% 165μg	19% 75.4μg	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	44.5% 40mg	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	21.4% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	21.4% 214mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	39.7% 0.36mg	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	53% 4.25mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	85% 1.96mg	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	20.7% 145mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	4.14% 141mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	111% 61μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	4.96% 184g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cooked 51% Whole Wheat Pasta with Enriched Semolina per 7 oz

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

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 7 ounces of Broccoli Raab have 1.2 times more Vitamin B5, 2.6 times more Vitamin B6, 2.2 times more Vitamin B9 and 1120 times more Vitamin K than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 7 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2.2 times more Vitamin B3 than Raw Broccoli Raab.
• Both Broccoli Raab and Cooked 51% Whole Wheat Pasta with Enriched Semolina provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have insufficient amounts of Vitamin K

Comparing minerals per 7 ounces for Broccoli Raab vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 7 ounces of Broccoli Raab have 9.8 times more Calcium, 1.4 times more Iron, 2.8 times more Potassium, 8.3 times more Sodium and 1.5 times more Water than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 7 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 4.3 times more Copper, 1.9 times more Magnesium, 2.5 times more Manganese, 1.3 times more Phosphorus, 30.7 times more Selenium and 1.3 times more Zinc than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 7 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 7.1 times more Energy, 10.8 times more Carbohydrate, 1.7 times more Fiber and 1.8 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy