Comparing Nutrients in 5 ounces Boiled Broccoli VS Dry Rice Noodles

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Dry Rice Noodles	7%	1%	92%

Macro Nutrients

	Boiled Broccoli	Dry Rice Noodles	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	1.03% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	87.4% 114g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	0.23% 0.17g	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	1.45% 1.05g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	15% 8.43g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Dry Rice Noodles	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	1.85% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	1.96% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	1.45% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	1.64% 0.021mg	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	38.3% 153μg	1.06% 4.25μg	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	102% 92mg	0% 0mg	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	13.7% 2.06mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Dry Rice Noodles	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	12.3% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	30.7% 0.71mg	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	13.6% 95mg	31% 217mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	1.25% 42.5mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	17% 258mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	9.54% 1.05mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.46% 17g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Dry Rice Noodles:

• Boiled and Drained Broccoli has more Vitamin A, 2 times more Vitamin B1, 7.2 times more Vitamin B2, 2.5 times more Vitamin B3, 12.1 times more Vitamin B5, 13.3 times more Vitamin B6, 36 times more Vitamin B9, more Vitamin C, 13.2 times more Vitamin E and more Vitamin K than Dry Rice Noodles.
• Both Boiled and Drained Broccoli as well as Dry Rice Noodles have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Dry Rice Noodles:

• Boiled and Drained Broccoli has 2.2 times more Calcium, 1.8 times more Magnesium, 9.8 times more Potassium and 7.5 times more Water than Dry Rice Noodles.
• While Dry Rice Noodles contain 1.3 times more Copper, 2.6 times more Manganese, 2.3 times more Phosphorus, 9.4 times more Selenium, 4.4 times more Sodium and 1.6 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Dry Rice Noodles have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Broccoli has 4.6 times more Omega 3, 11.6 times more Sugars and 2.1 times more Fiber than Dry Rice Noodles.
• While Dry Rice Noodles contain 10.4 times more Energy, 11.2 times more Carbohydrate and 2.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dry Rice Noodles have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.