Comparing Nutrients in 7 ounces Chinese Crunchy Flat Noodles VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Chinese Crunchy Flat Noodles	8%	53%	39%
Broccoli	27%	8%	65%

Macro Nutrients

	Chinese Crunchy Flat Noodles	Broccoli	Recommended Dietary Allowance
Energy	35.7% 1034kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	30.6% 9.8g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	250% 4g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	174% 29.6g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.2% 103g	10% 13g	130g per day for Men 19-50 years
Sugars	0.68% 0.5g	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Chinese Crunchy Flat Noodles	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.2% 0.39mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.12% 0.054mg	26.7% 0.35mg	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	8.43% 33.7μg	31.3% 125μg	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	197% 177mg	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	43.5% 6.53mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.4% 12.5μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Crunchy Flat Noodles	Broccoli	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	11% 0.097mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	43.7% 3.5mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	18% 0.42mg	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	24.7% 173mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	116% 63.7μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.26% 9.8g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Chinese Crunchy Flat Noodles vs Broccoli:

• Chinese Restaurant Crunchy Flat Noodles have 2.7 times more Vitamin B1, 3.9 times more Vitamin B3 and 4.2 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.6 times more Vitamin B5, 6.5 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin C and 16.1 times more Vitamin K than Chinese Restaurant Crunchy Flat Noodles.
• Both Chinese Restaurant Crunchy Flat Noodles and Raw Broccoli have similar amounts of Vitamin B2 per 7 oz.
• Both Chinese Restaurant Crunchy Flat Noodles as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Chinese Crunchy Flat Noodles vs Broccoli:

• Chinese Restaurant Crunchy Flat Noodles have 2.5 times more Copper, 2.4 times more Iron, 1.7 times more Manganese, 1.3 times more Phosphorus, 12.8 times more Selenium, 11.5 times more Sodium and 1.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.2 times more Calcium, 3.6 times more Potassium and 18.1 times more Water than Chinese Restaurant Crunchy Flat Noodles.
• Both Chinese Restaurant Crunchy Flat Noodles and Raw Broccoli have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Chinese Restaurant Crunchy Flat Noodles have 15.3 times more Energy, 85.7 times more Fat, 43.3 times more Saturated Fat, 32 times more Omega 3, 304.2 times more Omega 6, 7.8 times more Carbohydrate and 3.7 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 6.8 times more Sugars and 1.4 times more Fiber than Chinese Restaurant Crunchy Flat Noodles.
• Both Chinese Restaurant Crunchy Flat Noodles as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.