Comparing Nutrients in 7 ounces Whole Wheat Pasta VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Whole Wheat Pasta	Boiled Broccoli	Recommended Dietary Allowance
Energy	24% 699kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.8g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	2.65% 0.85g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	11% 14.2g	130g per day for Men 19-50 years
Sugars	7.5% 5.44g	3.8% 2.76g	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	0.82% 0.6g	2.03% 1.47g	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	% 0.48g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 1.35g	% 0.16g	g per day for Men 19-50 years
Fiber	48% 18.3g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	49% 27.5g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.3% 0.81mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.2mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.73mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.2% 0.56mg	30.5% 0.4mg	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	34.2% 137μg	53.6% 214μg	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	NA	143% 129mg	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	6.1% 0.91mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Boiled Broccoli	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	89.8% 7.2mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	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	97% 681mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	25.3% 861mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Whole Wheat Pasta vs Boiled Broccoli:

• Dry Whole-Wheat Pasta has 6.5 times more Vitamin B1, 1.8 times more Vitamin B2, 15.7 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Vitamin B9, 3.2 times more Vitamin E and 100.8 times more Vitamin K than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Whole Wheat Pasta vs Boiled Broccoli:

• Dry Whole-Wheat Pasta has 8.1 times more Copper, 5.4 times more Iron, 6.1 times more Magnesium, 15.4 times more Manganese, 5.1 times more Phosphorus, 1.5 times more Potassium, 48.5 times more Selenium and 6.6 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Calcium, 6.8 times more Sodium and 10.9 times more Water than Dry Whole-Wheat Pasta.

Comparison of macro-nutrients per 7 ounces:

• Dry Whole-Wheat Pasta has 10.1 times more Energy, 7.1 times more Fat, 5.4 times more Saturated Fat, 20.8 times more Omega 6, 10.2 times more Carbohydrate, 2 times more Sugars, 2.8 times more Fiber and 5.8 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Omega 3 and 2.5 times more Fructose than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.