Comparing Nutrients in 500 calories 51% whole wheat PastaVS Frozen Chopped Broccoli

Weight per 500 calories

51% whole wheat Pasta

138g

Frozen Chopped Broccoli

1923g

51% whole wheat Pasta has 13.9 times more energy per 100g than Frozen Chopped Broccoli. It has high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - 51% whole wheat Pasta or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

51% whole wheat Pasta

15%

78%

Frozen Chopped Broccoli

34%

58%

500 kcal ▼

Macro Nutrients

51% whole wheat Pastavs Frozen Chopped 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

3.8%3.7g

Fat

5.75%5.58g

3.7 gvs5.58 g

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

Find Cereals rich in Fat

1.5%0.48g

Saturated Fat

2.64%0.85g

0.48 gvs0.85 g

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

Find Cereals rich in Saturated Fat

5.35%0.086g

Omega 3

126%2g

0.086 gvs2 g

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

Find Cereals rich in Omega 3

7.03%1.2g

Omega 6

3.5%0.6g

1.2 gvs0.6 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

77.7%101g

Carbohydrate

70.7%92g

101 gvs92 g

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

Find Cereals rich in Carbohydrate

4.95%3.6g

Sugars

36%26g

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

3.6 gvs26 g

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

Find Cereals rich in Sugars

0.38%0.28g

Fructose

22%16g

≤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 gvs16 g

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

Find Cereals rich in Fructose

%0.28g

Glucose

%14.4g

0.28 gvs14.4 g

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

Find Cereals rich in Glucose

%0.83g

Sucrose

0.83 gvsNA g

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

Find Cereals rich in Sucrose

36.7%14g

Fiber

152%57.7g

14 gvs57.7 g

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

Find Cereals rich in Fiber

33.3%18.7g

Protein

96%54g

18.7 gvs54 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 Pastavs Frozen Chopped Broccoli

Vitamin A

111%1000μg

RAE, retinol activity equivalents

NA μgvs1000 μg

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

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

42.7%0.51mg

Vitamin B1

85%1mg

Thiamine

0.51 mgvs1 mg

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

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

20.5%0.27mg

Vitamin B2

142%1.85mg

Riboflavin

0.27 mgvs1.85 mg

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

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

68.6%11mg

Vitamin B3

56.5%9.04mg

Niacin, nicotinic acid, niacinamide

11 mgvs9.04 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

22%1.1mg

Vitamin B5

107%5.37mg

Pantothenic acid

1.1 mgvs5.37 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

29.7%0.39mg

Vitamin B6

192%2.5mg

Pyridoxine

0.39 mgvs2.5 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

20.4%81.5μg

Vitamin B9

322%1288μg

Folates and Folic Acid

81.5 μgvs1288 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

1205%1085mg

Ascorbic acid

NA mgvs1085 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

1.57%0.23mg

Vitamin E

156%23.5mg

Tocopherols and Tocotrienols

0.23 mgvs23.5 mg

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

Find Cereals rich in Vitamin E

1.04%1.24μg

Vitamin K

1300%1560μg

Phytomenadione or phylloquinone

1.24 μgvs1560 μg

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

Find Cereals rich in Vitamin K

Minerals

51% whole wheat Pastavs Frozen Chopped Broccoli

3.73%37.3mg

Calcium

108%1077mg

37.3 mgvs1077 mg

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

Find Cereals rich in Calcium

65.4%0.59mg

Copper

81%0.73mg

0.59 mgvs0.73 mg

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

Find Cereals rich in Copper

Fluoride

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 .

Find Cereals rich in Fluoride

57.5%4.6mg

Iron

195%15.6mg

4.6 mgvs15.6 mg

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

Find Cereals rich in Iron

34.2%144mg

Magnesium

82.4%346mg

144 mgvs346 mg

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

Find Cereals rich in Magnesium

135%3.1mg

Manganese

246%5.65mg

3.1 mgvs5.65 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

56.6%396mg

Phosphorus

137%962mg

396 mgvs962 mg

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

Find Cereals rich in Phosphorus

15%506mg

Potassium

120%4077mg

506 mgvs4077 mg

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

Find Cereals rich in Potassium

174%96μg

Selenium

98%54μg

96 μgvs54 μg

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

Find Cereals rich in Selenium

1%15mg

Sodium

30.8%462mg

15 mgvs462 mg

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

Find Cereals rich in Sodium

30%3.3mg

Zinc

84%9.23mg

3.3 mgvs9.23 mg

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

Find Cereals rich in Zinc

0.33%12.2g

Water

47.5%1759g

12.2 gvs1759 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 vs Frozen Chopped Broccoli:

Dry 51% whole wheat Pasta with Unenriched Semolina has 1.2 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2 times more Vitamin B1, 6.9 times more Vitamin B2, 4.9 times more Vitamin B5, 6.5 times more Vitamin B6, 15.8 times more Vitamin B9, 99.9 times more Vitamin E and 1254.6 times more Vitamin K than Dry 51% whole wheat Pasta with Unenriched Semolina .

Comparing minerals per 500 calories for 51% whole wheat Pasta vs Frozen Chopped Broccoli:

Dry 51% whole wheat Pasta with Unenriched Semolina has 1.8 times more Selenium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 28.9 times more Calcium, 3.4 times more Iron, 2.4 times more Magnesium, 1.8 times more Manganese, 2.4 times more Phosphorus, 8.1 times more Potassium, 30.4 times more Sodium, 2.8 times more Zinc and 143.9 times more Water than Dry 51% whole wheat Pasta with Unenriched Semolina .
Both Dry 51% whole wheat Pasta with Unenriched Semolina and Frozen Chopped Broccoli, Unprepared have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dry 51% whole wheat Pasta with Unenriched Semolina has 2 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.5 times more Fat, 23.6 times more Omega 3, 7.2 times more Sugars, 57.8 times more Fructose, 4.1 times more Fiber and 2.9 times more Protein than Dry 51% whole wheat Pasta with Unenriched Semolina .
Both Dry 51% whole wheat Pasta with Unenriched Semolina and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

51% whole wheat PastaVS Cooked 51% Whole Wheat PastaFrozen Chopped BroccoliVS Cooked 51% Whole Wheat Pasta51% whole wheat PastaVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 500 calories 51% whole wheat PastaVS Frozen Chopped Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - 51% whole wheat Pasta or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: