Comparing Nutrients in 5 ounces Broccoli VS Cooked Somen Japanese Noodles

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cooked Somen Japanese Noodles	13%	1%	86%

Macro Nutrients

	Broccoli	Cooked Somen Japanese Noodles	Recommended Dietary Allowance
Energy	1.66% 48kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.55% 0.094g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	30% 39g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	NA	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	1.33% 0.96g	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	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	NA	38g per day for Men 19-50 years
Protein	7.14% 4g	10% 5.67g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cooked Somen Japanese Noodles	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	0.86% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	4.88% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	1.4% 0.018mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cooked Somen Japanese Noodles	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	3.94% 0.035mg	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	13% 1.03mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	15.5% 0.36mg	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	13.4% 94mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	1.2% 41mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	NA	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	3.42% 127g	2.6% 96g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Cooked Somen Japanese Noodles:

• Raw Broccoli has more Vitamin A, 3.6 times more Vitamin B1, 3.5 times more Vitamin B2, 6.6 times more Vitamin B3, 3.3 times more Vitamin B5, 13.5 times more Vitamin B6, 31.5 times more Vitamin B9 and more Vitamin C than Cooked Somen Japanese Noodles.
• Both Raw Broccoli as well as Cooked Somen Japanese Noodles have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Cooked Somen Japanese Noodles:

• Raw Broccoli has 5.9 times more Calcium, 2 times more Copper, 1.4 times more Iron, 10.5 times more Magnesium, 2.4 times more Phosphorus, 10.9 times more Potassium, 1.9 times more Zinc and 1.3 times more Water than Cooked Somen Japanese Noodles.
• While Cooked Somen Japanese Noodles contain 4.9 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Cooked Somen Japanese Noodles have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 10.5 times more Omega 3 than Cooked Somen Japanese Noodles.
• While Cooked Somen Japanese Noodles contain 3.9 times more Energy, 4.1 times more Carbohydrate and 1.4 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Cooked Somen Japanese Noodles have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.