Comparing Nutrients in 7 ounces Dry Somen Japanese Noodles VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dry Somen Japanese Noodles	13%	2%	85%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Dry Somen Japanese Noodles	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	24.4% 706kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	1.66% 1.6g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	NA	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Dry Somen Japanese Noodles	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	20% 0.26mg	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	6.95% 27.8μg	33.2% 133μg	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	124% 112mg	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	NA	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Somen Japanese Noodles	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	8.38% 0.075mg	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	32.7% 2.6mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	41.3% 0.95mg	25.4% 0.58mg	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	22.7% 159mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	9.57% 325mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	30% 16.5μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	243% 3651mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.49% 18.3g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dry Somen Japanese Noodles vs Frozen Chopped Broccoli:

• Dry Somen Japanese Noodles have 1.9 times more Vitamin B1, 1.9 times more Vitamin B3 and 1.8 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 3.7 times more Vitamin B2, 2.6 times more Vitamin B6, 4.8 times more Vitamin B9 and more Vitamin C than Dry Somen Japanese Noodles.
• Both Dry Somen Japanese Noodles as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Dry Somen Japanese Noodles vs Frozen Chopped Broccoli:

• Dry Somen Japanese Noodles have 3.8 times more Copper, 1.6 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus, 3 times more Selenium and 76.7 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.4 times more Calcium, 1.3 times more Potassium and 9.9 times more Water than Dry Somen Japanese Noodles.
• Both Dry Somen Japanese Noodles and Frozen Chopped Broccoli, Unprepared have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Somen Japanese Noodles have 13.7 times more Energy, 9.7 times more Omega 6, 15.5 times more Carbohydrate, 1.4 times more Fiber and 4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.6 times more Omega 3 than Dry Somen Japanese Noodles.
• Both Dry Somen Japanese Noodles as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.