Comparing Nutrients in 7 ounces Cooked Whole-wheat Pasta VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Broccoli	27%	8%	65%

Macro Nutrients

	Cooked Whole-wheat Pasta	Broccoli	Recommended Dietary Allowance
Energy	10% 296kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.7g	10% 13g	130g per day for Men 19-50 years
Sugars	2.05% 1.5g	4.65% 3.37g	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	0.19% 0.14g	1.86% 1.35g	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	% 0.14g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0.2g	g per day for Men 19-50 years
Fiber	20.4% 7.74g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	21.2% 12g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	26.7% 0.35mg	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	10.4% 41.7μg	31.3% 125μg	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	197% 177mg	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	3.04% 0.46mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Broccoli	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	49.6% 0.45mg	11% 0.097mg	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	42.7% 3.4mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	18% 0.42mg	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	36% 252mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	3.3% 123g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Whole-wheat Pasta vs Broccoli:

• Cooked Whole-wheat Pasta has 2.2 times more Vitamin B1 and 4.9 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 2.1 times more Vitamin B5, 1.9 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C, 3.4 times more Vitamin E and 169.3 times more Vitamin K than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Raw Broccoli have similar amounts of Vitamin B2 per 7 oz.
• Both Cooked Whole-wheat Pasta as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Whole-wheat Pasta vs Broccoli:

• Cooked Whole-wheat Pasta has 4.6 times more Copper, 2.4 times more Iron, 2.6 times more Magnesium, 6.3 times more Manganese, 1.9 times more Phosphorus, 14.5 times more Selenium and 3.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 3.6 times more Calcium, 3.3 times more Potassium, 8.3 times more Sodium and 1.4 times more Water than Cooked Whole-wheat Pasta.

Comparison of macro-nutrients per 7 ounces:

• Cooked Whole-wheat Pasta has 4.4 times more Energy, 4.6 times more Fat, 11 times more Omega 6, 4.5 times more Carbohydrate, 1.5 times more Fiber and 2.1 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Omega 3 and 2.3 times more Sugars than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.