Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Cooked 51% Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Frozen Broccoli Spears	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	1% 29kcal	5.5% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	2.44% 0.039g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	3.2% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	24.2% 31.5g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	1.17% 0.85g	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	NA	0.097% 0.07g	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	NA	% 0.07g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	7.9% 3g	12% 4.6g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	10.4% 5.82g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	7.92% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	7.46% 0.097mg	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	23.5% 94μg	5% 20μg	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	76% 68.3mg	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	9% 1.35mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	22% 0.2mg	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	9% 0.72mg	20.6% 1.65mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	45% 1.03mg	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	8.43% 59mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	2.26% 77mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	62% 34.2μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	10% 1.12mg	11mg per day for Men 19-50 years
Water	2.45% 91g	1.64% 60.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cooked 51% Whole Wheat Pasta per 100 g

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

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Cooked 51% Whole Wheat Pasta:

• 100 grams of Frozen Broccoli Spears have 1.8 times more Vitamin B6, 4.7 times more Vitamin B9 and 13.5 times more Vitamin E than Cooked 51% Whole Wheat Pasta.
• While 100 g of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 2.2 times more Vitamin B1 and 6.2 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked 51% Whole Wheat Pasta provide similar amounts of Vitamin B2 and Vitamin B5 per 100 grams.
• 100 grams of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Cooked 51% Whole Wheat Pasta:

• 100 grams of Frozen Broccoli Spears have 3.4 times more Calcium, 3.2 times more Potassium and 1.5 times more Water than Cooked 51% Whole Wheat Pasta.
• While 100 g of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 5.5 times more Copper, 2.3 times more Iron, 2.8 times more Magnesium, 4 times more Manganese, 1.9 times more Phosphorus, 18 times more Selenium and 3.3 times more Zinc than Frozen Broccoli Spears.
• 100 grams of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have 3.2 times more Omega 3 and 1.7 times more Sugars than Cooked 51% Whole Wheat Pasta.
• While 100 g of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 5.5 times more Energy, 14.7 times more Omega 6, 5.9 times more Carbohydrate, 1.5 times more Fiber and 1.9 times more Protein than Frozen Broccoli Spears.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6