Comparing Nutrients in 100 grams Dry Pasta VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Dry Pasta	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	12.8% 371kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	1.56% 1.5g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.4% 74.7g	3.68% 4.8g	130g per day for Men 19-50 years
Sugars	3.7% 2.67g	1.86% 1.35g	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	0.15% 0.11g	1.14% 0.83g	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	% 0.12g	% 0.75g	g per day for Men 19-50 years
Sucrose	% 0.48g	NA	g per day for Men 19-50 years
Fiber	8.42% 3.2g	7.9% 3g	38g per day for Men 19-50 years
Protein	23.3% 13g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.78% 52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	10% 0.13mg	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	4.5% 18μg	16.8% 67μg	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	62.7% 56.4mg	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	0.73% 0.11mg	8.13% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	67.6% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	2.1% 21mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	4.22% 0.038mg	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	16.3% 1.3mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	12.6% 53mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	12.8% 0.29mg	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	27% 189mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	6.56% 223mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	115% 63.2μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	0.27% 9.9g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Pasta VS Frozen Chopped Broccoli per 100 g

Compare the macro and micronutrient content in 100 g of Dry Pasta versus 100 g of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dry Pasta vs Frozen Chopped Broccoli:

• 100 grams of Dry Pasta have 1.7 times more Vitamin B1, 3.6 times more Vitamin B3 and 1.5 times more Vitamin B5 than Frozen Chopped Broccoli.
• While 100 g of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 1.6 times more Vitamin B2, 3.7 times more Vitamin B9, more Vitamin C, 11.1 times more Vitamin E and 811 times more Vitamin K than Dry Unenriched Pasta.
• Both Dry Pasta and Frozen Chopped Broccoli provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Dry Pasta have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Dry Unenriched Pasta as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Dry Pasta vs Frozen Chopped Broccoli:

• 100 grams of Dry Pasta have 7.6 times more Copper, 1.6 times more Iron, 2.9 times more Magnesium, 3.1 times more Manganese, 3.8 times more Phosphorus, 22.6 times more Selenium and 2.9 times more Zinc than Frozen Chopped Broccoli.
• While 100 g of Frozen Chopped Broccoli, Unprepared contain 2.7 times more Calcium and 9.2 times more Water than Dry Unenriched Pasta.
• Both Dry Pasta and Frozen Chopped Broccoli contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dry Pasta have 14.3 times more Energy, 17.4 times more Omega 6, 15.6 times more Carbohydrate, 2 times more Sugars and 4.6 times more Protein than Frozen Chopped Broccoli.
• While 100 g of Frozen Chopped Broccoli, Unprepared contain 4.4 times more Omega 3 than Dry Unenriched Pasta.
• Both Dry Pasta and Frozen Chopped Broccoli offer comparable quantities of Fiber per 100 grams.
• 100 grams of Dry Pasta provide inadequate amounts of Omega 3
• 100 grams of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6