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

Macros Ratio

	Protein	Fat	Carbs
Cooked Enriched Pasta with Salt	15%	5%	80%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cooked Enriched Pasta with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.7% 312kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	3.44% 0.59g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.7% 60.7g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	3.7% 2.68g	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	0.082% 0.06g	2.27% 1.65g	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	% 0.079g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 0.18g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Cooked Enriched Pasta with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.3% 0.54mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.35mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	20% 0.26mg	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	36.2% 145μg	33.2% 133μg	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	0% 0mg	124% 112mg	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	0.79% 0.12mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Enriched Pasta with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.4% 14mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	8.38% 0.075mg	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	31.8% 2.54mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	25.4% 0.58mg	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	16.4% 115mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	2.57% 87.3mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	95% 52.4μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	3.33% 123g	4.9% 181g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Cooked Enriched Pasta with Salt have 5.2 times more Vitamin B1, 1.4 times more Vitamin B2 and 3.6 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 2.5 times more Vitamin B5, 2.7 times more Vitamin B6, more Vitamin C, 20.3 times more Vitamin E and more Vitamin K than Cooked Enriched Pasta with Salt.
• Both Cooked Enriched Pasta with Salt and Frozen Chopped Broccoli provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cooked Enriched Pasta with Salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Enriched Pasta with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Enriched Pasta with Salt have 2.6 times more Copper, 1.6 times more Iron, 9.4 times more Selenium and 5.5 times more Sodium than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 8 times more Calcium, 4.8 times more Potassium and 1.5 times more Water than Cooked Enriched Pasta with Salt.
• Both Cooked Enriched Pasta with Salt and Frozen Chopped Broccoli contain similar levels of Magnesium, Manganese, Phosphorus and Zinc per seven ounces.
• 7 ounces of Cooked Enriched Pasta with Salt lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Enriched Pasta with Salt have 6 times more Energy, 6.4 times more Carbohydrate and 2.1 times more Protein than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 4.4 times more Omega 3 and 1.7 times more Fiber than Cooked Enriched Pasta with Salt.
• 7 ounces of Cooked Enriched Pasta with Salt provide inadequate amounts of Omega 3
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Cooked Enriched Pasta with Salt as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in seven ounces.