Comparing Nutrients in 1 kilogram Dry Somen Japanese Noodles VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dry Somen Japanese Noodles	13%	2%	85%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Dry Somen Japanese Noodles	Boiled Broccoli	Recommended Dietary Allowance
Energy	123% 3560kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	8.35% 8.1g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	3.6% 1.15g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.02g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	570% 741g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	NA	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	113% 43g	87% 33g	38g per day for Men 19-50 years
Protein	203% 114g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Dry Somen Japanese Noodles	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.7% 8.75mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	154% 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	35% 140μg	270% 1080μg	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	721% 649mg	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	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Somen Japanese Noodles	Boiled Broccoli	Recommended Dietary Allowance
Calcium	23% 230mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	165% 13mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	208% 4.8mg	84.3% 1.94mg	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	114% 800mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	48.2% 1640mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	151% 83μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	1227% 18400mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	2.5% 92g	24% 893g	3700g per day for Men 19-50 years

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

• Dry Somen Japanese Noodles have 1.6 times more Vitamin B1 and 1.6 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 4.7 times more Vitamin B2, 1.3 times more Vitamin B5, 4 times more Vitamin B6, 7.7 times more Vitamin B9 and more Vitamin C than Dry Somen Japanese Noodles.
• Both Dry Somen Japanese Noodles as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Dry Somen Japanese Noodles have 2.4 times more Copper, 2 times more Iron, 1.3 times more Magnesium, 2.5 times more Manganese, 5.2 times more Selenium and 44.9 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Calcium, 1.8 times more Potassium and 9.7 times more Water than Dry Somen Japanese Noodles.
• Both Dry Somen Japanese Noodles and Boiled and Drained Broccoli have similar amounts of Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Somen Japanese Noodles have 10.2 times more Energy, 5.9 times more Omega 6, 10.3 times more Carbohydrate, 1.3 times more Fiber and 4.8 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.1 times more Omega 3 than Dry Somen Japanese Noodles.
• Both Dry Somen Japanese Noodles as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.