Comparing Nutrients in 7 ounces Broccoli VS Cooked Corn And Rice Pasta

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cooked Corn And Rice Pasta	7%	5%	88%

Macro Nutrients

	Broccoli	Cooked Corn And Rice Pasta	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	12.2% 355kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	3.68% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	58% 75.5g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	0% 0g	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	1.86% 1.35g	0% 0g	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	% 0.97g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	10% 5.6g	11.3% 6.35g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cooked Corn And Rice Pasta	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	2.98% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	5.65% 0.073mg	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	31.3% 125μg	2% 7.94μg	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	197% 177mg	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	10.3% 1.55mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cooked Corn And Rice Pasta	Recommended Dietary Allowance
Calcium	9.33% 93mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	4.4% 0.04mg	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% 1.45mg	5.46% 0.44mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	8.1% 0.19mg	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	18.7% 131mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	1.4% 47.6mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	7.94% 4.37μg	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	7.4% 0.81mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.8% 177g	3.1% 114g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Cooked Corn And Rice Pasta:

• Raw Broccoli has 7.8 times more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 2.7 times more Vitamin B3, 4.1 times more Vitamin B5, 4.7 times more Vitamin B6, 15.8 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Cooked Gluten-free Pasta from Corn And Rice Flour.
• Both Raw Broccoli as well as Cooked Gluten-free Pasta from Corn And Rice Flour have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Cooked Corn And Rice Pasta:

• Raw Broccoli has 23.5 times more Calcium, 2.5 times more Copper, 3.3 times more Iron, 1.9 times more Magnesium, 2.2 times more Manganese, 2 times more Phosphorus, 13.2 times more Potassium, 8.3 times more Sodium, 1.5 times more Zinc and 1.5 times more Water than Cooked Gluten-free Pasta from Corn And Rice Flour.
• Both Raw Broccoli and Cooked Gluten-free Pasta from Corn And Rice Flour have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 4.8 times more Omega 3, more Sugars and 1.9 times more Fiber than Cooked Gluten-free Pasta from Corn And Rice Flour.
• While Cooked Gluten-free Pasta from Corn And Rice Flour contains 5.3 times more Energy, 2.7 times more Fat, 6.4 times more Omega 6 and 5.7 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli and Cooked Gluten-free Pasta from Corn And Rice Flour have similar amounts of Protein per 7 oz.
• Both Raw Broccoli as well as Cooked Gluten-free Pasta from Corn And Rice Flour have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.