Comparing Nutrients in 1 kilogram Cauliflower VS Dry Somen Japanese Noodles

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Dry Somen Japanese Noodles	13%	2%	85%

Macro Nutrients

	Cauliflower	Dry Somen Japanese Noodles	Recommended Dietary Allowance
Energy	8.62% 250kcal	123% 3560kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	8.35% 8.1g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	3.6% 1.15g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	17.8% 3.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.2% 49.7g	570% 741g	130g per day for Men 19-50 years
Sugars	26.3% 19g	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	13.4% 9.7g	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	% 9.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	113% 43g	38g per day for Men 19-50 years
Protein	34.3% 19g	203% 114g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Dry Somen Japanese Noodles	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	54.7% 8.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	38.5% 0.5mg	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	143% 570μg	35% 140μg	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	536% 482mg	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	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Dry Somen Japanese Noodles	Recommended Dietary Allowance
Calcium	22% 220mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	160% 1.44mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	52.5% 4.2mg	165% 13mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	208% 4.8mg	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	63% 440mg	114% 800mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	48.2% 1640mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	151% 83μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	1227% 18400mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	25% 921g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Dry Somen Japanese Noodles per 1 kg

Compare the macro and micronutrient content in 1 kg of Cauliflower versus 1 kg of Dry Somen Japanese Noodles to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cauliflower vs Dry Somen Japanese Noodles:

• 1 kilogram of Cauliflower has 2.3 times more Vitamin B2, 1.4 times more Vitamin B5, 3.7 times more Vitamin B6, 4.1 times more Vitamin B9 and more Vitamin C than Dry Somen Japanese Noodles.
• While 1 kg of Dry Somen Japanese Noodles contains 2 times more Vitamin B1 and 1.7 times more Vitamin B3 than Raw Cauliflower.
• 1 kilogram of Dry Somen Japanese Noodles have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Dry Somen Japanese Noodles have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cauliflower vs Dry Somen Japanese Noodles:

• 1 kilogram of Cauliflower has 1.8 times more Potassium and 10 times more Water than Dry Somen Japanese Noodles.
• While 1 kg of Dry Somen Japanese Noodles contains 3.7 times more Copper, 3.1 times more Iron, 1.9 times more Magnesium, 3.1 times more Manganese, 1.8 times more Phosphorus, 13.8 times more Selenium, 61.3 times more Sodium and 1.7 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Dry Somen Japanese Noodles contain similar levels of Calcium per one kilogram.
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Somen Japanese Noodles contains 14.2 times more Energy, 14.9 times more Carbohydrate, 2.2 times more Fiber and 5.9 times more Protein than Raw Cauliflower.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Dry Somen Japanese Noodles provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.