Comparing Nutrients in 14 ounces Broccoli VS Cooked Somen Japanese Noodles

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cooked Somen Japanese Noodles	13%	1%	86%

Macro Nutrients

	Broccoli	Cooked Somen Japanese Noodles	Recommended Dietary Allowance
Energy	4.65% 135kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	1.54% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	84% 109g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	NA	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	3.72% 2.7g	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	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	NA	38g per day for Men 19-50 years
Protein	20% 11g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cooked Somen Japanese Noodles	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	2.4% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	3.97% 0.052mg	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	62.5% 250μg	2% 7.94μg	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	393% 354mg	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	20.6% 3.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cooked Somen Japanese Noodles	Recommended Dietary Allowance
Calcium	18.7% 187mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	11% 0.099mg	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	36.2% 2.9mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	43.3% 1mg	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	37.4% 262mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	NA	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	42.6% 639mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	9.58% 354g	7.3% 270g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Cooked Somen Japanese Noodles:

• Raw Broccoli has more Vitamin A, 3.6 times more Vitamin B1, 3.5 times more Vitamin B2, 6.6 times more Vitamin B3, 3.3 times more Vitamin B5, 13.5 times more Vitamin B6, 31.5 times more Vitamin B9 and more Vitamin C than Cooked Somen Japanese Noodles.
• Both Raw Broccoli as well as Cooked Somen Japanese Noodles have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Cooked Somen Japanese Noodles:

• Raw Broccoli has 5.9 times more Calcium, 2 times more Copper, 1.4 times more Iron, 10.5 times more Magnesium, 2.4 times more Phosphorus, 10.9 times more Potassium, 1.9 times more Zinc and 1.3 times more Water than Cooked Somen Japanese Noodles.
• While Cooked Somen Japanese Noodles contain 4.9 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Cooked Somen Japanese Noodles have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 10.5 times more Omega 3 than Cooked Somen Japanese Noodles.
• While Cooked Somen Japanese Noodles contain 3.9 times more Energy, 4.1 times more Carbohydrate and 1.4 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Cooked Somen Japanese Noodles have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.