Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Frozen Chopped Broccoli	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	0.9% 26kcal	12.4% 361kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	2.63% 2.55g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	3.68% 4.8g	56.4% 73.3g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	3.03% 2.2g	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	1.14% 0.83g	0.28% 0.2g	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	% 0.75g	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	7.9% 3g	29.7% 11.3g	38g per day for Men 19-50 years
Protein	5% 2.8g	23.6% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	54% 8.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	18.5% 0.24mg	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	16.8% 67μg	28.5% 114μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	62.7% 56.4mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.13% 1.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	0.75% 0.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	5.6% 56mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	43.3% 0.39mg	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	10% 0.81mg	42.6% 3.4mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	22.4% 94mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	92% 2.1mg	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	7.14% 50mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	9.35% 318mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	140% 76.8μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.25% 9.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS 51% Whole Wheat Pasta with Enriched Semolina per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Chopped Broccoli versus 100 g of 51% Whole Wheat Pasta with Enriched Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs 51% Whole Wheat Pasta with Enriched Semolina:

• 100 grams of Frozen Chopped Broccoli have 90.1 times more Vitamin K than 51% Whole Wheat Pasta with Enriched Semolina.
• While 100 g of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 10.4 times more Vitamin B1, 3.3 times more Vitamin B2, 18.4 times more Vitamin B3, 2.5 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.7 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• 100 grams of 51% Whole Wheat Pasta with Enriched Semolina have insufficient amounts of Vitamin K

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs 51% Whole Wheat Pasta with Enriched Semolina:

• 100 grams of Frozen Chopped Broccoli have 2.2 times more Calcium and 9.9 times more Water than 51% Whole Wheat Pasta with Enriched Semolina.
• While 100 g of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 10.3 times more Copper, 4.2 times more Iron, 5.2 times more Magnesium, 7.2 times more Manganese, 5 times more Phosphorus, 1.5 times more Potassium, 27.4 times more Selenium and 4.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Chopped Broccoli have 2 times more Omega 3 than 51% Whole Wheat Pasta with Enriched Semolina.
• While 100 g of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 13.9 times more Energy, 8.8 times more Fat, 25.5 times more Omega 6, 15.3 times more Carbohydrate, 1.6 times more Sugars, 3.8 times more Fiber and 4.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 100 grams of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6