Comparing Nutrients in 7 ounces Whole Wheat Pasta VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Broccoli	27%	8%	65%

Macro Nutrients

	Whole Wheat Pasta	Broccoli	Recommended Dietary Allowance
Energy	24% 699kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.8g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	2.65% 0.85g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	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	112% 146g	10% 13g	130g per day for Men 19-50 years
Sugars	7.5% 5.44g	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	0.82% 0.6g	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	% 0.48g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 1.35g	% 0.2g	g per day for Men 19-50 years
Fiber	48% 18.3g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	49% 27.5g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.3% 0.81mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.2mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.73mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.2% 0.56mg	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	34.2% 137μg	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	NA	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	6.1% 0.91mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Broccoli	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	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	89.8% 7.2mg	18% 1.45mg	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	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	97% 681mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	25.3% 861mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	7.4% 0.81mg	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 Broccoli:

• Dry Whole-Wheat Pasta has 5.7 times more Vitamin B1, 1.9 times more Vitamin B2, 13.6 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Vitamin E and 72.6 times more Vitamin K than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Raw Broccoli have similar amounts of Vitamin B9 per 7 oz.
• Both Dry 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 Whole Wheat Pasta vs Broccoli:

• Dry Whole-Wheat Pasta has 10.1 times more Copper, 5 times more Iron, 6.1 times more Magnesium, 14.2 times more Manganese, 5.2 times more Phosphorus, 1.4 times more Potassium, 31 times more Selenium and 7.2 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Calcium, 5.5 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 10.4 times more Energy, 7.9 times more Fat, 3.8 times more Saturated Fat, 21.7 times more Omega 6, 11 times more Carbohydrate, 1.6 times more Sugars, 3.5 times more Fiber and 4.9 times more Protein than Raw Broccoli.
• Both Dry Whole-Wheat Pasta and Raw Broccoli have similar amounts of Omega 3 per 7 oz.
• Both Dry Whole-Wheat Pasta as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.