Comparing Nutrients in 100 grams Boiled Broccoli VS Whole Wheat Pasta

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Whole Wheat Pasta	Recommended Dietary Allowance
Energy	1.2% 35kcal	12% 352kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	3.02% 2.93g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	6.25% 1.06g	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	56.4% 73.4g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	3.78% 2.74g	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	0.41% 0.3g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 0.68g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	54.3% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	21.8% 0.28mg	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	17.3% 69μg	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	NA	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	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	4% 40mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	55.2% 0.5mg	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	45.3% 3.62mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	30.5% 128mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	130% 3mg	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	49% 343mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	12.8% 434mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	141% 77.6μg	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	27% 2.97mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.22% 8.2g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 1.6 times more Vitamin B9, 3.2 times more Vitamin E and 100.8 times more Vitamin K than Dry Whole-Wheat Pasta.
• While Dry Whole-Wheat Pasta contains 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.
• Both Boiled and Drained Broccoli as well as Dry Whole-Wheat Pasta have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Whole Wheat Pasta:

• Boiled and Drained Broccoli has 1.4 times more Calcium, 6.8 times more Sodium and 10.9 times more Water than Dry Whole-Wheat Pasta.
• While Dry Whole-Wheat Pasta contains 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.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Broccoli has 1.7 times more Omega 3 and 2.5 times more Fructose than Dry Whole-Wheat Pasta.
• While Dry Whole-Wheat Pasta contains 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.
• Both Boiled and Drained Broccoli as well as Dry Whole-Wheat Pasta have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.