Comparing Nutrients in 100 grams Boiled Broccoli VS Dry Pasta

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Dry Pasta	14%	4%	82%

Macro Nutrients

	Boiled Broccoli	Dry Pasta	Recommended Dietary Allowance
Energy	1.2% 35kcal	12.8% 371kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.56% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	3.18% 0.54g	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	57.4% 74.7g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	3.7% 2.67g	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	0.15% 0.11g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 0.48g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Dry Pasta	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	11% 0.14mg	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	4.5% 18μg	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	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Dry Pasta	Recommended Dietary Allowance
Calcium	4% 40mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	32% 0.29mg	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	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	12.6% 53mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	40% 0.92mg	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	27% 189mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	6.56% 223mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	115% 63.2μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	13% 1.4mg	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

Nutrient Comparison: Boiled Broccoli VS Dry Pasta per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Broccoli versus 100 g of Dry Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Dry Pasta:

• 100 grams of Boiled Broccoli have more Vitamin A, 2.1 times more Vitamin B2, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 6 times more Vitamin B9, more Vitamin C, 13.2 times more Vitamin E and 1411 times more Vitamin K than Dry Pasta.
• While 100 g of Dry Unenriched Pasta contain 1.4 times more Vitamin B1 and 3.1 times more Vitamin B3 than Boiled and Drained Broccoli.
• 100 grams of Dry Pasta have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Dry Unenriched Pasta have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Broccoli vs Dry Pasta:

• 100 grams of Boiled Broccoli have 1.9 times more Calcium, 1.3 times more Potassium, 6.8 times more Sodium and 9 times more Water than Dry Pasta.
• While 100 g of Dry Unenriched Pasta contain 4.7 times more Copper, 1.9 times more Iron, 2.5 times more Magnesium, 4.7 times more Manganese, 2.8 times more Phosphorus, 39.5 times more Selenium and 3.1 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Broccoli have 5 times more Omega 3 than Dry Pasta.
• While 100 g of Dry Unenriched Pasta contain 10.6 times more Energy, 10.6 times more Omega 6, 10.4 times more Carbohydrate, 1.9 times more Sugars and 5.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Dry Pasta offer comparable quantities of Fiber per 100 grams.
• 100 grams of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 100 grams of Dry Pasta provide inadequate amounts of Omega 3