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Comparing Nutrients in 100 grams 51% whole wheat PastaVS Broccoli

Macros Ratio

Protein Fat Carbs

51% whole wheat Pasta
15%
7%
78%
Broccoli
27%
8%
65%
100 g ▼

Macro Nutrients

12.5%362kcal
Energy
1.17%34kcal
362 kcalvs34 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.76%2.68g
Fat
0.38%0.37g
2.68 gvs0.37 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.1%0.35g
Saturated Fat
0.36%0.11g
0.35 gvs0.11 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.88%0.062g
Omega 3
3.94%0.063g
0.062 gvs0.063 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.1%0.87g
Omega 6
0.29%0.049g
0.87 gvs0.049 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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56.2%73g
Carbohydrate
5.1%6.64g
73 gvs6.64 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.6%2.6g
Sugars
2.34%1.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.6 gvs1.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.28%0.2g
Fructose
0.94%0.68g
≤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]
0.2 gvs0.68 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.2g
Glucose
%0.49g
0.2 gvs0.49 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.6g
Sucrose
%0.1g
0.6 gvs0.1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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26.6%10g
Fiber
6.84%2.6g
10 gvs2.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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24%13.5g
Protein
5.04%2.82g
13.5 gvs2.82 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
3.44%31μg
RAE, retinol activity equivalents
NA μgvs31 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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31%0.37mg
Vitamin B1
5.9%0.071mg
Thiamine
0.37 mgvs0.071 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15%0.19mg
Vitamin B2
9%0.12mg
Riboflavin
0.19 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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49.7%7.95mg
Vitamin B3
4%0.64mg
Niacin, nicotinic acid, niacinamide
7.95 mgvs0.64 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16%0.8mg
Vitamin B5
11.5%0.57mg
Pantothenic acid
0.8 mgvs0.57 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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21.5%0.28mg
Vitamin B6
13.5%0.18mg
Pyridoxine
0.28 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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14.8%59μg
Vitamin B9
15.8%63μg
Folates and Folic Acid
59 μgvs63 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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NA
Vitamin C
99%89.2mg
Ascorbic acid
NA mgvs89.2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.13%0.17mg
Vitamin E
5.2%0.78mg
Tocopherols and Tocotrienols
0.17 mgvs0.78 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.75%0.9μg
Vitamin K
84.7%102μg
Phytomenadione or phylloquinone
0.9 μgvs102 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.7%27mg
Calcium
4.7%47mg
27 mgvs47 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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47.3%0.43mg
Copper
5.44%0.049mg
0.43 mgvs0.049 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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41.6%3.33mg
Iron
9.13%0.73mg
3.33 mgvs0.73 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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24.8%104mg
Magnesium
5%21mg
104 mgvs21 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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97%2.24mg
Manganese
9.13%0.21mg
2.24 mgvs0.21 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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41%287mg
Phosphorus
9.43%66mg
287 mgvs66 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10.8%366mg
Potassium
9.3%316mg
366 mgvs316 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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126%69.4μg
Selenium
4.55%2.5μg
69.4 μgvs2.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.73%11mg
Sodium
2.2%33mg
11 mgvs33 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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22%2.4mg
Zinc
3.73%0.41mg
2.4 mgvs0.41 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.24%8.85g
Water
2.4%89.3g
8.85 gvs89.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of 51% whole wheat Pasta vs Broccoli:
Comparing minerals per 100 grams for 51% whole wheat Pasta vs Broccoli:
Comparison of macro-nutrients per 100 grams:



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