Comparing Nutrients in 1 kilogram 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	11.7% 340kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	3.9% 0.66g	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	212% 275g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	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	NA	38g per day for Men 19-50 years
Protein	50.4% 28g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cooked Somen Japanese Noodles	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	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	6.06% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	34.4% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	10% 0.13mg	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	5% 20μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cooked Somen Japanese Noodles	Recommended Dietary Allowance
Calcium	47% 470mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	27.8% 0.25mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	109% 2.5mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	8.53% 290mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	NA	55μg per day for Men 19-50 years
Sodium	22% 330mg	107% 1610mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	24% 893g	18.4% 679g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.