Comparing Nutrients in 5 ounces Broccoli Raab VS Long Rice Chinese Noodles

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Long Rice Chinese Noodles	0%	0%	100%

Macro Nutrients

	Broccoli Raab	Long Rice Chinese Noodles	Recommended Dietary Allowance
Energy	1.08% 31kcal	17% 498kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.088% 0.085g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	94% 122g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	0% 0g	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	0.33% 0.24g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	1.87% 0.71g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	0.4% 0.23g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Long Rice Chinese Noodles	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	2.83% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	5.45% 0.071mg	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	29.4% 118μg	0.71% 2.83μg	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	32% 28.6mg	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	15.3% 2.3mg	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Long Rice Chinese Noodles	Recommended Dietary Allowance
Calcium	15.3% 153mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	12.8% 0.11mg	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	38% 3.03mg	38.4% 3.08mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	6.16% 0.14mg	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	14.8% 103mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	0.42% 14mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	20.4% 11μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.51% 19g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Long Rice Chinese Noodles per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Long Rice Chinese Noodles to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Long Rice Chinese Noodles:

• 5 ounces of Broccoli Raab have more Vitamin A, more Vitamin B2, 6.1 times more Vitamin B3, 3.2 times more Vitamin B5, 3.4 times more Vitamin B6, 41.5 times more Vitamin B9, more Vitamin C, 12.5 times more Vitamin E and more Vitamin K than Long Rice Chinese Noodles.
• Both Broccoli Raab and Long Rice Chinese Noodles provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Long Rice Chinese Noodles have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Long Rice Chinese Noodles, dehydrated have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Long Rice Chinese Noodles:

• 5 ounces of Broccoli Raab have 4.3 times more Calcium, 7.3 times more Magnesium, 4 times more Manganese, 2.3 times more Phosphorus, 19.6 times more Potassium, 3.3 times more Sodium, 1.9 times more Zinc and 6.9 times more Water than Long Rice Chinese Noodles.
• While 5 oz of Long Rice Chinese Noodles, dehydrated contain 1.9 times more Copper and 7.9 times more Selenium than Raw Broccoli Raab.
• Both Broccoli Raab and Long Rice Chinese Noodles contain similar levels of Iron per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 5 ounces of Long Rice Chinese Noodles lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 189 times more Omega 3, 5.4 times more Fiber and 19.8 times more Protein than Long Rice Chinese Noodles.
• While 5 oz of Long Rice Chinese Noodles, dehydrated contain 16 times more Energy and 30.2 times more Carbohydrate than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy
• 5 ounces of Long Rice Chinese Noodles provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Broccoli Raab as well as Long Rice Chinese Noodles, dehydrated provide inadequate amounts of Omega 6 in five ounces.