Comparing Nutrients in 14 ounces Boiled Carrots VS Dry Somen Japanese Noodles

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Dry Somen Japanese Noodles	13%	2%	85%

Macro Nutrients

	Boiled Carrots	Dry Somen Japanese Noodles	Recommended Dietary Allowance
Energy	4.8% 139kcal	48.7% 1413kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	7.05% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	226% 294g	130g per day for Men 19-50 years
Sugars	19% 13.7g	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	1.97% 1.43g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	45% 17g	38g per day for Men 19-50 years
Protein	5.4% 3g	80.4% 45g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Dry Somen Japanese Noodles	Recommended Dietary Allowance
Vitamin A	376% 3382μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	33.4% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	21.7% 3.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	15.3% 0.2mg	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	14% 55.6μg	14% 55.6μg	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	16% 14.3mg	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	27.3% 4.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Dry Somen Japanese Noodles	Recommended Dietary Allowance
Calcium	12% 119mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	63.5% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	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	17% 1.35mg	65.5% 5.24mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	82.7% 1.9mg	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	17% 119mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	487% 7303mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	9.67% 358g	0.99% 36.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Dry Somen Japanese Noodles:

• Boiled and Drained Carrots have more Vitamin A, 1.7 times more Vitamin B2, 3.1 times more Vitamin B6 and more Vitamin C than Dry Somen Japanese Noodles.
• While Dry Somen Japanese Noodles contain 1.5 times more Vitamin B1, 1.4 times more Vitamin B3 and 2.1 times more Vitamin B5 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Dry Somen Japanese Noodles have similar amounts of Vitamin B9 per 14 oz.
• Both Boiled and Drained Carrots as well as Dry Somen Japanese Noodles have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Carrots vs Dry Somen Japanese Noodles:

• Boiled and Drained Carrots have 1.3 times more Calcium, 1.4 times more Potassium and 9.8 times more Water than Dry Somen Japanese Noodles.
• While Dry Somen Japanese Noodles contain 8.5 times more Copper, 3.9 times more Iron, 2.8 times more Magnesium, 3.1 times more Manganese, 2.7 times more Phosphorus, 11.9 times more Selenium, 31.7 times more Sodium and 2.3 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 14 ounces:

• Dry Somen Japanese Noodles contain 10.2 times more Energy, 29 times more Omega 3, 3.5 times more Omega 6, 9 times more Carbohydrate, 1.4 times more Fiber and 14.9 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Dry Somen Japanese Noodles have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.