Comparing Nutrients in 1 pound 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	55.7% 1615kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.67g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	8.22% 0.13g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	8.06% 1.37g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	259% 336g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	NA	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	36% 13.6g	38g per day for Men 19-50 years
Protein	92% 51.5g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Dry Somen Japanese Noodles	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.23mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	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	16% 63.5μg	76% 304μg	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	284% 256mg	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	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Somen Japanese Noodles	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	10.4% 104mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	19% 0.17mg	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	75% 6mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	58% 1.33mg	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	52% 363mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	68.5% 37.6μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	556% 8346mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	1.13% 41.8g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.