Comparing Nutrients in 14 ounces Boiled Broccoli VS Chinese Crunchy Flat Noodles

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Chinese Crunchy Flat Noodles	8%	53%	39%

Macro Nutrients

	Boiled Broccoli	Chinese Crunchy Flat Noodles	Recommended Dietary Allowance
Energy	4.8% 139kcal	71.3% 2068kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	61% 19.6g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	501% 8g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	348% 59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	158% 206g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	1.37% 0.99g	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	4.05% 2.94g	NA	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	20% 7.54g	38g per day for Men 19-50 years
Protein	17% 9.45g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Chinese Crunchy Flat Noodles	Recommended Dietary Allowance
Vitamin A	34% 306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	8.24% 0.11mg	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	107% 429μg	17% 67.5μg	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	286% 258mg	0% 0mg	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	38.4% 5.75mg	87% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Chinese Crunchy Flat Noodles	Recommended Dietary Allowance
Calcium	16% 159mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	54% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	0% 0μg	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	33.2% 2.66mg	87.3% 7mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	62.6% 1.44mg	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	38% 266mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	232% 127μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	100% 1500mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.53% 19.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Chinese Crunchy Flat Noodles:

• Boiled and Drained Broccoli has more Vitamin A, 1.7 times more Vitamin B5, 7.4 times more Vitamin B6, 6.4 times more Vitamin B9, more Vitamin C and 22.4 times more Vitamin K than Chinese Restaurant Crunchy Flat Noodles.
• While Chinese Restaurant Crunchy Flat Noodles contain 3.1 times more Vitamin B1, 4.6 times more Vitamin B3 and 2.3 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Chinese Restaurant Crunchy Flat Noodles have similar amounts of Vitamin B2 per 14 oz.
• Both Boiled and Drained Broccoli as well as Chinese Restaurant Crunchy Flat Noodles have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Chinese Crunchy Flat Noodles:

• Boiled and Drained Broccoli has 1.9 times more Calcium, 3.3 times more Potassium and 18.1 times more Water than Chinese Restaurant Crunchy Flat Noodles.
• While Chinese Restaurant Crunchy Flat Noodles contain 2 times more Copper, 2.6 times more Iron, 1.9 times more Manganese, 1.3 times more Phosphorus, 20.1 times more Selenium, 9.2 times more Sodium and 1.4 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Chinese Restaurant Crunchy Flat Noodles have similar amounts of Magnesium per 14 oz.
• Both Boiled and Drained Broccoli as well as Chinese Restaurant Crunchy Flat Noodles have insufficient amounts of Fluoride in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 5.6 times more Sugars and 1.7 times more Fiber than Chinese Restaurant Crunchy Flat Noodles.
• While Chinese Restaurant Crunchy Flat Noodles contain 14.9 times more Energy, 77.4 times more Fat, 62.4 times more Saturated Fat, 17 times more Omega 3, 292.3 times more Omega 6, 7.2 times more Carbohydrate and 4.3 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Chinese Restaurant Crunchy Flat Noodles have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.