Comparing Nutrients in 100 grams Boiled Broccoli VS Dry Enriched Vegetable Macaroni

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Dry Enriched Vegetable Macaroni	15%	3%	82%

Macro Nutrients

	Boiled Broccoli	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Energy	1.2% 35kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.07% 1.04g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	57.6% 75g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	NA	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	1.02% 0.74g	NA	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.08g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	40.4% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	46% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	9.92% 0.13mg	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	27% 108μg	69.5% 278μg	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	72% 65mg	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	9.67% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Calcium	4% 40mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	22.2% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	167% 3.85mg	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	9.57% 67mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	8.4% 285mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	2.87% 43mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	6.9% 0.76mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.27% 9.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Dry Enriched Vegetable Macaroni:

• Boiled and Drained Broccoli has 9.6 times more Vitamin A, 1.6 times more Vitamin B6 and more Vitamin C than Dry Enriched Vegetable Macaroni.
• While Dry Enriched Vegetable Macaroni contains 16.4 times more Vitamin B1, 4.3 times more Vitamin B2, 13.3 times more Vitamin B3 and 2.6 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Dry Enriched Vegetable Macaroni have similar amounts of Vitamin B5 per 100 g.
• Both Boiled and Drained Broccoli as well as Dry Enriched Vegetable Macaroni have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Dry Enriched Vegetable Macaroni:

• Boiled and Drained Broccoli has 9 times more Water than Dry Enriched Vegetable Macaroni.
• While Dry Enriched Vegetable Macaroni contains 3.3 times more Copper, 6.4 times more Iron, 2.2 times more Magnesium, 19.8 times more Manganese, 1.7 times more Phosphorus and 1.7 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Dry Enriched Vegetable Macaroni have similar amounts of Calcium, Potassium and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Broccoli has 2.4 times more Omega 3 than Dry Enriched Vegetable Macaroni.
• While Dry Enriched Vegetable Macaroni contains 10.5 times more Energy, 2.5 times more Fat, 7.4 times more Omega 6, 10.4 times more Carbohydrate, 1.3 times more Fiber and 5.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dry Enriched Vegetable Macaroni have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.