Comparing Nutrients in 7 ounces Boiled Broccoli VS Cooked Somen Japanese Noodles

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cooked Somen Japanese Noodles	13%	1%	86%

Macro Nutrients

	Boiled Broccoli	Cooked Somen Japanese Noodles	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	8.96% 260kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	42% 54.7g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	NA	38g per day for Men 19-50 years
Protein	8.43% 4.72g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cooked Somen Japanese Noodles	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	1.2% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	6.83% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	2% 0.026mg	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	53.6% 214μg	0.99% 3.97μg	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	143% 129mg	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	19% 2.88mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cooked Somen Japanese Noodles	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	5.5% 0.05mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	21.7% 0.5mg	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	19% 133mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	1.7% 57.5mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	21.3% 319mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.8% 177g	3.64% 135g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Cooked Somen Japanese Noodles:

• Boiled and Drained Broccoli has more Vitamin A, 3.2 times more Vitamin B1, 3.7 times more Vitamin B2, 5.7 times more Vitamin B3, 3.6 times more Vitamin B5, 15.4 times more Vitamin B6, 54 times more Vitamin B9 and more Vitamin C than Cooked Somen Japanese Noodles.
• Both Boiled and Drained Broccoli as well as Cooked Somen Japanese Noodles have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Cooked Somen Japanese Noodles:

• Boiled and Drained Broccoli has 5 times more Calcium, 2.4 times more Copper, 1.3 times more Iron, 10.5 times more Magnesium, 2.5 times more Phosphorus, 10.1 times more Potassium, 2 times more Zinc and 1.3 times more Water than Cooked Somen Japanese Noodles.
• While Cooked Somen Japanese Noodles contain 1.3 times more Manganese and 3.9 times more Sodium than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 19.8 times more Omega 3 than Cooked Somen Japanese Noodles.
• While Cooked Somen Japanese Noodles contain 3.7 times more Energy, 3.8 times more Carbohydrate and 1.7 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Cooked Somen Japanese Noodles have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.