Comparing Nutrients in 1 kilogram BroccoliVS Cooked Soba Japanese Noodles

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Cooked Soba Japanese Noodles

19%

80%

1 kg ▼

Macro Nutrients

Broccolivs Cooked Soba Japanese Noodles

11.7%340kcal

Energy

34%990kcal

340 kcalvs990 kcal

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

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3.8%3.7g

Fat

1.03%1g

3.7 gvs1 g

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

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3.56%1.14g

Saturated Fat

0.59%0.19g

1.14 gvs0.19 g

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

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39.4%0.63g

Omega 3

1.25%0.02g

0.63 gvs0.02 g

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

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2.9%0.49g

Omega 6

1.7%0.29g

0.49 gvs0.29 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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51%66.4g

Carbohydrate

165%214g

66.4 gvs214 g

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

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23.4%17g

Sugars

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

17 gvsNA g

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

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9.38%6.8g

Fructose

≤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]

6.8 gvsNA g

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

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%4.9g

Glucose

4.9 gvsNA g

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

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%1g

Sucrose

1 gvsNA g

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

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68.4%26g

Fiber

26 gvsNA g

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

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50.4%28g

Protein

90%50.6g

28 gvs50.6 g

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

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Vitamins

Broccolivs Cooked Soba Japanese Noodles

34.4%310μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

310 μgvs0 μg

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

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59%0.71mg

Vitamin B1

78.3%0.94mg

Thiamine

0.71 mgvs0.94 mg

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

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90%1.17mg

Vitamin B2

20%0.26mg

Riboflavin

1.17 mgvs0.26 mg

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

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40%6.4mg

Vitamin B3

32%5.1mg

Niacin, nicotinic acid, niacinamide

6.4 mgvs5.1 mg

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

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115%5.73mg

Vitamin B5

47%2.35mg

Pantothenic acid

5.73 mgvs2.35 mg

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

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135%1.75mg

Vitamin B6

30.8%0.4mg

Pyridoxine

1.75 mgvs0.4 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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158%630μg

Vitamin B9

17.5%70μg

Folates and Folic Acid

630 μgvs70 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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991%892mg

Vitamin C

0%0mg

Ascorbic acid

892 mgvs0 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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52%7.8mg

Vitamin E

Tocopherols and Tocotrienols

7.8 mgvsNA mg

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

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847%1016μg

Vitamin K

Phytomenadione or phylloquinone

1016 μgvsNA μg

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

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Minerals

Broccolivs Cooked Soba Japanese Noodles

47%470mg

Calcium

4%40mg

470 mgvs40 mg

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

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54.4%0.49mg

Copper

8.9%0.08mg

0.49 mgvs0.08 mg

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

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Fluoride

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

NA μgvsNA μg

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

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91%7.3mg

Iron

60%4.8mg

7.3 mgvs4.8 mg

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

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50%210mg

Magnesium

21.4%90mg

210 mgvs90 mg

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

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91%2.1mg

Manganese

163%3.74mg

2.1 mgvs3.74 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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94%660mg

Phosphorus

35.7%250mg

660 mgvs250 mg

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

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93%3160mg

Potassium

10.3%350mg

3160 mgvs350 mg

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

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45.5%25μg

Selenium

25 μgvsNA μg

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

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22%330mg

Sodium

40%600mg

330 mgvs600 mg

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

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37.3%4.1mg

Zinc

11%1.2mg

4.1 mgvs1.2 mg

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

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24%893g

Water

19.7%730g

893 gvs730 g

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

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Lets compare vitamin content per 1 kilogram of Broccoli vs Cooked Soba Japanese Noodles:

Raw Broccoli has more Vitamin A, 4.5 times more Vitamin B2, 1.3 times more Vitamin B3, 2.4 times more Vitamin B5, 4.4 times more Vitamin B6, 9 times more Vitamin B9 and more Vitamin C than Cooked Soba Japanese Noodles.
While Cooked Soba Japanese Noodles contain 1.3 times more Vitamin B1 than Raw Broccoli.
Both Raw Broccoli as well as Cooked Soba Japanese Noodles have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Cooked Soba Japanese Noodles:

Raw Broccoli has 11.8 times more Calcium, 6.1 times more Copper, 1.5 times more Iron, 2.3 times more Magnesium, 2.6 times more Phosphorus, 9 times more Potassium, 3.4 times more Zinc and 1.2 times more Water than Cooked Soba Japanese Noodles.
While Cooked Soba Japanese Noodles contain 1.8 times more Manganese and 1.8 times more Sodium than Raw Broccoli.

Comparison of macro-nutrients per 1 kilogram:

Raw Broccoli has 31.5 times more Omega 3 than Cooked Soba Japanese Noodles.
While Cooked Soba Japanese Noodles contain 2.9 times more Energy, 3.2 times more Carbohydrate and 1.8 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Cooked Soba Japanese Noodles have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

BroccoliVS Boiled BroccoliCooked Soba Japanese NoodlesVS Boiled BroccoliBroccoliVS Dry Somen Japanese NoodlesCooked Soba Japanese NoodlesVS Dry Somen Japanese Noodles

Compare Foods

Comparing Nutrients in 1 kilogram BroccoliVS Cooked Soba Japanese Noodles

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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