Comparing Nutrients in 1 kilogram Broccoli VS Chow Mein

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Chow Mein	9%	39%	52%

Macro Nutrients

	Broccoli	Chow Mein	Recommended Dietary Allowance
Energy	11.7% 340kcal	162% 4710kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	219% 212g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	211% 67.4g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	204% 34.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	490% 636g	130g per day for Men 19-50 years
Sugars	23.4% 17g	0% 0g	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	9.38% 6.8g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	176% 67g	38g per day for Men 19-50 years
Protein	50.4% 28g	194% 109g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Chow Mein	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	473% 5.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	305% 3.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	295% 47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	33% 0.43mg	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	158% 630μg	313% 1250μg	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	991% 892mg	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	52% 7.8mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	44% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Chow Mein	Recommended Dietary Allowance
Calcium	47% 470mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	138% 1.24mg	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	91% 7.3mg	804% 64.3mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	251% 5.77mg	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	94% 660mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	30.3% 1030mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	518% 285μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	577% 8660mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	73.6% 8.1mg	11mg per day for Men 19-50 years
Water	24% 893g	0.43% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Chow Mein:

• Raw Broccoli has more Vitamin A, 4.1 times more Vitamin B6, more Vitamin C and 19.2 times more Vitamin K than Chow Mein Chinese Noodles.
• While Chow Mein Chinese Noodles contain 8 times more Vitamin B1, 3.4 times more Vitamin B2, 7.4 times more Vitamin B3 and 2 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and Chow Mein Chinese Noodles have similar amounts of Vitamin E per 1 kg.
• Both Raw Broccoli as well as Chow Mein Chinese Noodles have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Chow Mein:

• Raw Broccoli has more Calcium, 3.1 times more Potassium and 56.5 times more Water than Chow Mein Chinese Noodles.
• While Chow Mein Chinese Noodles contain 2.5 times more Copper, 8.8 times more Iron, 2.7 times more Manganese, 1.5 times more Phosphorus, 11.4 times more Selenium, 26.2 times more Sodium and 2 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Chow Mein Chinese Noodles have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has more Sugars than Chow Mein Chinese Noodles.
• While Chow Mein Chinese Noodles contain 13.9 times more Energy, 57.4 times more Fat, 59.1 times more Saturated Fat, 1.6 times more Omega 3, 70.9 times more Omega 6, 9.6 times more Carbohydrate, 2.6 times more Fiber and 3.9 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Chow Mein Chinese Noodles have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.