Comparing Nutrients in 100 calories Dry Soba Japanese NoodlesVS Boiled Broccoli

Weight per 100 calories

Dry Soba Japanese Noodles

30g

Boiled Broccoli

286g

Dry Soba Japanese Noodles have 9.6 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 100 calories - Dry Soba Japanese Noodles or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Dry Soba Japanese Noodles

16%

82%

Boiled Broccoli

23%

68%

100 kcal ▼

Macro Nutrients

Dry Soba Japanese Noodlesvs Boiled Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.22%0.21g

Fat

1.2%1.17g

0.21 gvs1.17 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.13%0.04g

Saturated Fat

0.71%0.23g

0.04 gvs0.23 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.3%0.005g

Omega 3

21.3%0.34g

0.005 gvs0.34 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.36%0.061g

Omega 6

0.86%0.15g

0.061 gvs0.15 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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17%22.2g

Carbohydrate

15.8%20.5g

22.2 gvs20.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

5.48%3.97g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs3.97 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

2.9%2.1g

≤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]

NA gvs2.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.4g

NA gvs1.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.23g

NA gvs0.23 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

25%9.43g

NA gvs9.43 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.64%4.28g

Protein

12%6.8g

4.28 gvs6.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Dry Soba Japanese Noodlesvs Boiled Broccoli

0%0μg

Vitamin A

24.4%220μg

RAE, retinol activity equivalents

0 μgvs220 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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12%0.14mg

Vitamin B1

15%0.18mg

Thiamine

0.14 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.98%0.039mg

Vitamin B2

27%0.35mg

Riboflavin

0.039 mgvs0.35 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.97%0.96mg

Vitamin B3

9.88%1.58mg

Niacin, nicotinic acid, niacinamide

0.96 mgvs1.58 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.68%0.28mg

Vitamin B5

35%1.76mg

Pantothenic acid

0.28 mgvs1.76 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.5%0.071mg

Vitamin B6

44%0.57mg

Pyridoxine

0.071 mgvs0.57 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.46%18μg

Vitamin B9

77%309μg

Folates and Folic Acid

18 μgvs309 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

206%185mg

Ascorbic acid

0 mgvs185 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

27.6%4.14mg

Tocopherols and Tocotrienols

NA mgvs4.14 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

336%403μg

Phytomenadione or phylloquinone

NA μgvs403 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Dry Soba Japanese Noodlesvs Boiled Broccoli

1.04%10.4mg

Calcium

11.4%114mg

10.4 mgvs114 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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7.6%0.068mg

Copper

19.4%0.17mg

0.068 mgvs0.17 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.29%11.4μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs11.4 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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10%0.8mg

Iron

24%1.9mg

0.8 mgvs1.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.73%28.3mg

Magnesium

14.3%60mg

28.3 mgvs60 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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16.7%0.38mg

Manganese

24%0.55mg

0.38 mgvs0.55 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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10.8%75.6mg

Phosphorus

27.3%191mg

75.6 mgvs191 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.2%75mg

Potassium

24.6%837mg

75 mgvs837 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

8.3%4.57μg

NA μgvs4.57 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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15.7%236mg

Sodium

7.8%117mg

236 mgvs117 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.63%0.51mg

Zinc

11.7%1.3mg

0.51 mgvs1.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.055%2.05g

Water

6.9%255g

2.05 gvs255 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Dry Soba Japanese Noodles vs Boiled Broccoli:

Boiled and Drained Broccoli contains more Vitamin A, 1.3 times more Vitamin B1, 9.1 times more Vitamin B2, 1.7 times more Vitamin B3, 6.2 times more Vitamin B5, 8 times more Vitamin B6, 17.3 times more Vitamin B9 and more Vitamin C than Dry Soba Japanese Noodles.
Both Dry Soba Japanese Noodles as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Dry Soba Japanese Noodles vs Boiled Broccoli:

Dry Soba Japanese Noodles have 2 times more Sodium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 11 times more Calcium, 2.5 times more Copper, 2.4 times more Iron, 2.1 times more Magnesium, 1.4 times more Manganese, 2.5 times more Phosphorus, 11.2 times more Potassium, 2.5 times more Zinc and 124.5 times more Water than Dry Soba Japanese Noodles.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Broccoli contains 5.5 times more Fat, 71.4 times more Omega 3 and 1.6 times more Protein than Dry Soba Japanese Noodles.
Both Dry Soba Japanese Noodles and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Dry Soba Japanese Noodles as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Dry Soba Japanese NoodlesVS Cooked Soba Japanese NoodlesBoiled BroccoliVS Cooked Soba Japanese NoodlesDry Soba Japanese NoodlesVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 100 calories Dry Soba Japanese NoodlesVS Boiled Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Dry Soba Japanese Noodles or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: