Comparing Nutrients in 100 grams Broccoli VS Cooked Whole-wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	Broccoli	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	1.17% 34kcal	5.14% 149kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	3.16% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	23% 30g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	1.03% 0.75g	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	0.94% 0.68g	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	% 0.49g	% 0.07g	g per day for Men 19-50 years
Sucrose	% 0.1g	% 0.2g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	7.6% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	19.5% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	7.15% 0.093mg	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	15.8% 63μg	5.25% 21μg	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	99% 89.2mg	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	5.2% 0.78mg	1.53% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	4.7% 47mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	25% 0.23mg	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	9.13% 0.73mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	57.4% 1.32mg	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	9.43% 66mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	2.82% 96mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	66% 36.3μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	12% 1.34mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	1.67% 61.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Cooked Whole-wheat Pasta:

• Raw Broccoli has more Vitamin A, 2.1 times more Vitamin B5, 1.9 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C, 3.4 times more Vitamin E and 169.3 times more Vitamin K than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 2.2 times more Vitamin B1 and 4.9 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Cooked Whole-wheat Pasta have similar amounts of Vitamin B2 per 100 g.
• Both Raw Broccoli as well as Cooked Whole-wheat Pasta have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Broccoli vs Cooked Whole-wheat Pasta:

• Raw Broccoli has 3.6 times more Calcium, 3.3 times more Potassium, 8.3 times more Sodium and 1.4 times more Water than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 4.6 times more Copper, 2.4 times more Iron, 2.6 times more Magnesium, 6.3 times more Manganese, 1.9 times more Phosphorus, 14.5 times more Selenium and 3.3 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 100 grams:

• Raw Broccoli has 1.8 times more Omega 3 and 2.3 times more Sugars than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 4.4 times more Energy, 4.6 times more Fat, 11 times more Omega 6, 4.5 times more Carbohydrate, 1.5 times more Fiber and 2.1 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Cooked Whole-wheat Pasta have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.