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

Weight per 100 calories

• Cooked Whole-wheat Pasta: 67g
• Broccoli: 294g

Cooked Whole-wheat Pasta has 4.4 times more energy per 100g than Broccoli. It has average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Cooked Whole-wheat Pasta or Broccoli?

Macros Ratio

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

Macro Nutrients

	Cooked Whole-wheat Pasta	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.12% 0.36g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	15% 19.5g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	6.9% 5g	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	0.065% 0.047g	2.76% 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	% 0.047g	% 1.44g	g per day for Men 19-50 years
Sucrose	% 0.13g	% 0.29g	g per day for Men 19-50 years
Fiber	6.9% 2.6g	20% 7.65g	38g per day for Men 19-50 years
Protein	7.18% 4.02g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.72% 0.1mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	39.6% 0.51mg	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	3.52% 14μg	46.3% 185μg	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	0% 0mg	292% 262mg	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	1.03% 0.15mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.4μg	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Broccoli	Recommended Dietary Allowance
Calcium	0.87% 8.72mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	16% 0.14mg	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	14.4% 1.15mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	8.63% 36.2mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	27% 0.62mg	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	12% 85.2mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	1.9% 64.4mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	44.3% 24.4μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.7mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	8.18% 0.9mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.12% 41.5g	7.1% 263g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains more Vitamin A, 2 times more Vitamin B1, 5.2 times more Vitamin B2, 9.4 times more Vitamin B5, 8.2 times more Vitamin B6, 13.1 times more Vitamin B9, more Vitamin C, 14.9 times more Vitamin E and 742.1 times more Vitamin K than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Raw Broccoli have similar amounts of Vitamin B3 per 100 kcal.
• Both Cooked Whole-wheat Pasta as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Cooked Whole-wheat Pasta has 1.4 times more Manganese and 3.3 times more Selenium than Raw Broccoli.
• While Raw Broccoli contains 15.8 times more Calcium, 1.9 times more Iron, 1.7 times more Magnesium, 2.3 times more Phosphorus, 14.4 times more Potassium, 36.2 times more Sodium, 1.3 times more Zinc and 6.3 times more Water than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Raw Broccoli have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked Whole-wheat Pasta has 2.5 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Saturated Fat, 7.7 times more Omega 3, 9.9 times more Sugars, 42.6 times more Fructose, 2.9 times more Fiber and 2.1 times more Protein than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Raw Broccoli have similar amounts of Energy, Fat and Carbohydrate per 100 kcal.
• Both Cooked Whole-wheat Pasta as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.