Comparing Nutrients in 1 kilogram 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	123% 3560kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	8.35% 8.1g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	3.6% 1.15g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.02g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	570% 741g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	NA	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	113% 43g	79% 30g	38g per day for Men 19-50 years
Protein	203% 114g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Dry Somen Japanese Noodles	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.7% 8.75mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	100% 1.3mg	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	168% 670μg	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	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Somen Japanese Noodles	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	23% 230mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	42.2% 0.38mg	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	165% 13mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	208% 4.8mg	128% 2.94mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	48.2% 1640mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	151% 83μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	1227% 18400mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	2.5% 92g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.