Comparing Nutrients in 14 ounces Dry Somen Japanese Noodles VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dry Somen Japanese Noodles	13%	2%	85%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Dry Somen Japanese Noodles	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	48.7% 1413kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	7.05% 1.2g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	226% 294g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	7.4% 5.36g	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	NA	4.54% 3.3g	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	NA	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	45% 17g	31.3% 12g	38g per day for Men 19-50 years
Protein	80.4% 45g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Dry Somen Japanese Noodles	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.4% 0.4mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.7% 3.47mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	39.7% 0.52mg	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	66.5% 266μg	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	0% 0mg	249% 224mg	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	NA	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Somen Japanese Noodles	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	9.13% 91mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	16.8% 0.15mg	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	65.5% 5.24mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	82.7% 1.9mg	50.7% 1.17mg	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	45.4% 318mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	487% 7303mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.99% 36.6g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dry Somen Japanese Noodles vs Frozen Chopped Broccoli:

• Dry Somen Japanese Noodles have 1.9 times more Vitamin B1, 1.9 times more Vitamin B3 and 1.8 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 3.7 times more Vitamin B2, 2.6 times more Vitamin B6, 4.8 times more Vitamin B9 and more Vitamin C than Dry Somen Japanese Noodles.
• Both Dry Somen Japanese Noodles as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dry Somen Japanese Noodles vs Frozen Chopped Broccoli:

• Dry Somen Japanese Noodles have 3.8 times more Copper, 1.6 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus, 3 times more Selenium and 76.7 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.4 times more Calcium, 1.3 times more Potassium and 9.9 times more Water than Dry Somen Japanese Noodles.
• Both Dry Somen Japanese Noodles and Frozen Chopped Broccoli, Unprepared have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Somen Japanese Noodles have 13.7 times more Energy, 9.7 times more Omega 6, 15.5 times more Carbohydrate, 1.4 times more Fiber and 4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.6 times more Omega 3 than Dry Somen Japanese Noodles.
• Both Dry Somen Japanese Noodles as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.