Comparing Nutrients in 500 calories Dry Somen Japanese Noodles VS Cauliflower

Weight per 500 calories

• Dry Somen Japanese Noodles: 140g
• Cauliflower: 2000g

Dry Somen Japanese Noodles have 14.2 times more energy per 100g than Cauliflower. It has high energy density when compared to other foods. Raw Cauliflower having very low energy density.

Discover which food has more nutrients per 500 calories - Dry Somen Japanese Noodles or Cauliflower?

Macros Ratio

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

Macro Nutrients

	Dry Somen Japanese Noodles	Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.14g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	8.13% 2.6g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	76.5% 99g	130g per day for Men 19-50 years
Sugars	NA	52.7% 38.2g	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	26.8% 19.4g	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	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	16% 6.04g	105% 40g	38g per day for Men 19-50 years
Protein	28.5% 16g	68.6% 38.4g	56g per day for Men 19-50 years

Vitamins

	Dry Somen Japanese Noodles	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.8% 0.037mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.8% 0.69mg	267% 13.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	283% 3.68mg	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	4.9% 19.7μg	285% 1140μg	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	1071% 964mg	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	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Somen Japanese Noodles	Cauliflower	Recommended Dietary Allowance
Calcium	3.23% 32.3mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	22.5% 0.2mg	86.7% 0.78mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	23% 1.85mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	9.36% 39.3mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	29.3% 0.67mg	135% 3.1mg	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% 112mg	126% 880mg	700mg per day for Men 19-50 years
Potassium	6.77% 230mg	176% 5980mg	3400mg per day for Men 19-50 years
Selenium	21% 11.7μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	172% 2584mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	5.75% 0.63mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	0.35% 13g	49.8% 1841g	3700g per day for Men 19-50 years

Dry Somen Japanese Noodles VS Cauliflower Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dry Somen Japanese Noodles or Cauliflower?

Lets compare vitamin content per 500 calories of Dry Somen Japanese Noodles vs Cauliflower:

• 500 kcal of Raw Cauliflower contain 7 times more Vitamin B1, 32.9 times more Vitamin B2, 8.3 times more Vitamin B3, 19.3 times more Vitamin B5, 52.4 times more Vitamin B6, 58 times more Vitamin B9 and more Vitamin C than Dry Somen Japanese Noodles.
• 500 calories of Dry Somen Japanese Noodles have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Dry Somen Japanese Noodles as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Dry Somen Japanese Noodles vs Cauliflower:

• 500 calories of Dry Somen Japanese Noodles have 4.3 times more Sodium than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 13.6 times more Calcium, 3.9 times more Copper, 4.5 times more Iron, 7.6 times more Magnesium, 4.6 times more Manganese, 7.8 times more Phosphorus, 26 times more Potassium, 8.5 times more Zinc and 142.4 times more Water than Dry Somen Japanese Noodles.
• Both Dry Somen Japanese Noodles and Cauliflower contain similar levels of Selenium per 500 calories.
• 500 calories of Dry Somen Japanese Noodles lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Cauliflower contain 7.4 times more Omega 3, 6.6 times more Fiber and 2.4 times more Protein than Dry Somen Japanese Noodles.
• Both Dry Somen Japanese Noodles and Cauliflower offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Dry Somen Japanese Noodles provide inadequate amounts of Omega 3
• Both Dry Somen Japanese Noodles as well as Raw Cauliflower provide inadequate amounts of Omega 6 in 500 calories.