Comparing Nutrients in 500 calories 51% Whole Wheat Pasta with Enriched SemolinaVS Boiled Broccoli

Weight per 500 calories

51% Whole Wheat Pasta with Enriched Semolina

139g

Boiled Broccoli

1429g

51% Whole Wheat Pasta with Enriched Semolina has 10.3 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - 51% Whole Wheat Pasta with Enriched Semolina or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

51% Whole Wheat Pasta with Enriched Semolina

14%

80%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

51% Whole Wheat Pasta with Enriched Semolinavs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Cereals rich in Energy

3.64%3.53g

Fat

6.04%5.86g

3.53 gvs5.86 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Cereals rich in Fat

1.4%0.45g

Saturated Fat

3.53%1.13g

0.45 gvs1.13 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Cereals rich in Saturated Fat

4.6%0.073g

Omega 3

106%1.7g

0.073 gvs1.7 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Cereals rich in Omega 3

6.44%1.1g

Omega 6

4.3%0.73g

1.1 gvs0.73 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Cereals rich in Omega 6

Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Cereals rich in Cholesterol

78%102g

Carbohydrate

79%103g

102 gvs103 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Cereals rich in Carbohydrate

4.2%3.05g

Sugars

27.4%20g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.05 gvs20 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Cereals rich in Sugars

0.38%0.28g

Fructose

14.6%10.6g

≤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]

0.28 gvs10.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Cereals rich in Fructose

%0.28g

Glucose

%7g

0.28 gvs7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Cereals rich in Glucose

%0.55g

Sucrose

%1.14g

0.55 gvs1.14 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Cereals rich in Sucrose

41%15.7g

Fiber

124%47g

15.7 gvs47 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Cereals rich in Fiber

32.6%18.3g

Protein

60.7%34g

18.3 gvs34 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

51% Whole Wheat Pasta with Enriched Semolinavs Boiled Broccoli

Vitamin A

122%1100μg

RAE, retinol activity equivalents

NA μgvs1100 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

63.5%0.76mg

Vitamin B1

75%0.9mg

Thiamine

0.76 mgvs0.9 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

33.3%0.43mg

Vitamin B2

135%1.76mg

Riboflavin

0.43 mgvs1.76 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

74.7%12mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

12 mgvs7.9 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

19.4%0.97mg

Vitamin B5

176%8.8mg

Pantothenic acid

0.97 mgvs8.8 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

25.6%0.33mg

Vitamin B6

220%2.86mg

Pyridoxine

0.33 mgvs2.86 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B7

39.5%158μg

Vitamin B9

386%1543μg

Folates and Folic Acid

158 μgvs1543 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B9

Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

Vitamin C

1030%927mg

Ascorbic acid

NA mgvs927 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Cereals rich in Vitamin C

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Cereals rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

NA mgvs20.7 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Cereals rich in Vitamin E

1.04%1.25μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

1.25 μgvs2016 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Cereals rich in Vitamin K

Minerals

51% Whole Wheat Pasta with Enriched Semolinavs Boiled Broccoli

3.46%34.6mg

Calcium

57%571mg

34.6 mgvs571 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Cereals rich in Calcium

60%0.54mg

Copper

97%0.87mg

0.54 mgvs0.87 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Cereals rich in Copper

Fluoride

1.43%57μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs57 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Cereals rich in Fluoride

59%4.72mg

Iron

120%9.57mg

4.72 mgvs9.57 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Cereals rich in Iron

31%130mg

Magnesium

71.4%300mg

130 mgvs300 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Cereals rich in Magnesium

127%2.92mg

Manganese

120%2.77mg

2.92 mgvs2.77 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Cereals rich in Manganese

Molybdenum

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 .

Find Cereals rich in Molybdenum

50%349mg

Phosphorus

137%957mg

349 mgvs957 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Cereals rich in Phosphorus

13%440mg

Potassium

123%4186mg

440 mgvs4186 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Cereals rich in Potassium

193%106μg

Selenium

41.6%23μg

106 μgvs23 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Cereals rich in Selenium

1.1%16.6mg

Sodium

39%586mg

16.6 mgvs586 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Cereals rich in Sodium

27.7%3.05mg

Zinc

58.4%6.43mg

3.05 mgvs6.43 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Cereals rich in Zinc

0.35%12.8g

Water

34.5%1275g

12.8 gvs1275 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Cereals rich in Water

Lets compare vitamin content per 500 calories of 51% Whole Wheat Pasta with Enriched Semolina vs Boiled Broccoli:

Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 1.5 times more Vitamin B3 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 4.1 times more Vitamin B2, 9.1 times more Vitamin B5, 8.6 times more Vitamin B6, 9.8 times more Vitamin B9 and 1617.1 times more Vitamin K than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 500 kcal.

Comparing minerals per 500 calories for 51% Whole Wheat Pasta with Enriched Semolina vs Boiled Broccoli:

Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 4.7 times more Selenium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 16.5 times more Calcium, 1.6 times more Copper, 2 times more Iron, 2.3 times more Magnesium, 2.7 times more Phosphorus, 9.5 times more Potassium, 35.2 times more Sodium, 2.1 times more Zinc and 99.7 times more Water than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Boiled and Drained Broccoli have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 1.5 times more Omega 6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.7 times more Fat, 23.2 times more Omega 3, 6.5 times more Sugars, 38.2 times more Fructose, 3 times more Fiber and 1.9 times more Protein than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

51% Whole Wheat Pasta with Enriched SemolinaVS TINKYADA Cooked Brown Rice Flour PastaBoiled BroccoliVS TINKYADA Cooked Brown Rice Flour Pasta51% Whole Wheat Pasta with Enriched SemolinaVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories 51% Whole Wheat Pasta with Enriched SemolinaVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - 51% Whole Wheat Pasta with Enriched Semolina or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: