Comparing Nutrients in 1 pound Cooked Soba Japanese Noodles VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Soba Japanese Noodles	19%	1%	80%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cooked Soba Japanese Noodles	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	15.5% 449kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	36% 13.6g	38g per day for Men 19-50 years
Protein	41% 23g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Soba Japanese Noodles	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.07mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	45.4% 0.59mg	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	7.94% 31.8μg	63.5% 254μg	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	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Soba Japanese Noodles	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.8% 18mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	4.03% 0.036mg	17% 0.15mg	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	27.2% 2.18mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	73.8% 1.7mg	44% 1mg	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	16% 113mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	4.67% 159mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	18% 272mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	8.95% 331g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Soba Japanese Noodles VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Soba Japanese Noodles versus 1 lb of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Soba Japanese Noodles vs Cooked Chopped Frozen Broccoli:

• 1 pound of Cooked Soba Japanese Noodles has 1.7 times more Vitamin B1 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Vitamin A, 3.1 times more Vitamin B2, 3.3 times more Vitamin B6, 8 times more Vitamin B9 and more Vitamin C than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Cooked Soba Japanese Noodles have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Cooked Soba Japanese Noodles as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Soba Japanese Noodles vs Cooked Chopped Frozen Broccoli:

• 1 pound of Cooked Soba Japanese Noodles has 1.7 times more Manganese and 5.5 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 8.3 times more Calcium, 4.3 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 2 times more Phosphorus, 4.1 times more Potassium and 2.3 times more Zinc than Cooked Soba Japanese Noodles.
• 1 pound of Cooked Soba Japanese Noodles lack sufficient amounts of Calcium, Copper, Potassium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Soba Japanese Noodles has 3.5 times more Energy, 4 times more Carbohydrate and 1.6 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 21 times more Omega 3 than Cooked Soba Japanese Noodles.
• 1 pound of Cooked Soba Japanese Noodles provide inadequate amounts of Omega 3
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Cooked Soba Japanese Noodles as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one pound.