Comparing Nutrients in 100 calories Cooked Whole-wheat Pasta VS Dry Somen Japanese Noodles

Weight per 100 calories

• Cooked Whole-wheat Pasta: 67g
• Dry Somen Japanese Noodles: 28g

Dry Somen Japanese Noodles have 2.4 times more energy per unit of mass than Cooked Whole-wheat Pasta, which is high in comparison to other foods. Cooked Whole-wheat Pasta having average energy density.

Discover which food has more nutrients per 100 calories - Cooked Whole-wheat Pasta or Dry Somen Japanese Noodles?

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Dry Somen Japanese Noodles	13%	2%	85%

Macro Nutrients

	Cooked Whole-wheat Pasta	Dry Somen Japanese Noodles	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.51% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.12% 0.36g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	16% 21g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	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	0.065% 0.047g	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	% 0.047g	NA	g per day for Men 19-50 years
Sucrose	% 0.13g	NA	g per day for Men 19-50 years
Fiber	6.9% 2.6g	3.18% 1.2g	38g per day for Men 19-50 years
Protein	7.18% 4.02g	5.7% 3.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Dry Somen Japanese Noodles	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.72% 0.1mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	0.56% 0.007mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	1.54% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	1.1% 0.014mg	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	3.52% 14μg	0.98% 3.93μg	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	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	1.03% 0.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Dry Somen Japanese Noodles	Recommended Dietary Allowance
Calcium	0.87% 8.72mg	0.65% 6.46mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	4.5% 0.04mg	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	14.4% 1.15mg	4.63% 0.37mg	8mg per day for Men 19-50 years
Magnesium	8.63% 36.2mg	1.87% 7.87mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	5.85% 0.13mg	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	12% 85.2mg	3.2% 22.5mg	700mg per day for Men 19-50 years
Potassium	1.9% 64.4mg	1.35% 46mg	3400mg per day for Men 19-50 years
Selenium	44.3% 24.4μg	4.24% 2.33μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.7mg	34.5% 517mg	1500mg per day for Men 19-50 years
Zinc	8.18% 0.9mg	1.15% 0.13mg	11mg per day for Men 19-50 years
Water	1.12% 41.5g	0.07% 2.6g	3700g per day for Men 19-50 years

Cooked Whole-wheat Pasta VS Dry Somen Japanese Noodles Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Whole-wheat Pasta or Dry Somen Japanese Noodles?

Lets compare vitamin content per 100 calories of Cooked Whole-wheat Pasta vs Dry Somen Japanese Noodles:

• 100 calories of Cooked Whole-wheat Pasta have 3.7 times more Vitamin B1, 9.1 times more Vitamin B2, 8.5 times more Vitamin B3, 1.3 times more Vitamin B5, 4.4 times more Vitamin B6 and 3.6 times more Vitamin B9 than Dry Somen Japanese Noodles.
• 100 calories of Dry Somen Japanese Noodles have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cooked Whole-wheat Pasta as well as Dry Somen Japanese Noodles have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Whole-wheat Pasta vs Dry Somen Japanese Noodles:

• 100 calories of Cooked Whole-wheat Pasta have 3.7 times more Copper, 3.1 times more Iron, 4.6 times more Magnesium, 6.6 times more Manganese, 3.8 times more Phosphorus, 10.4 times more Selenium and 7.1 times more Zinc than Dry Somen Japanese Noodles.
• While 100 kcal of Dry Somen Japanese Noodles contain 192.5 times more Sodium than Cooked Whole-wheat Pasta.
• 100 calories of Dry Somen Japanese Noodles lack sufficient amounts of Magnesium and Zinc
• Both Cooked Whole-wheat Pasta as well as Dry Somen Japanese Noodles lack sufficient amounts of Calcium and Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Whole-wheat Pasta have 4.3 times more Omega 6, 2.2 times more Fiber and 1.3 times more Protein than Dry Somen Japanese Noodles.
• Both Cooked Whole-wheat Pasta and Dry Somen Japanese Noodles offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Dry Somen Japanese Noodles provide inadequate amounts of Omega 6
• Both Cooked Whole-wheat Pasta as well as Dry Somen Japanese Noodles provide inadequate amounts of Omega 3 in 100 calories.