Comparing Nutrients in 14 ounces Chow Mein VS Cooked Soba Japanese Noodles

Macros Ratio

	Protein	Fat	Carbs
Chow Mein	9%	39%	52%
Cooked Soba Japanese Noodles	19%	1%	80%

Macro Nutrients

	Chow Mein	Cooked Soba Japanese Noodles	Recommended Dietary Allowance
Energy	64.5% 1869kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	87% 84.3g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	83.6% 26.7g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	81% 13.8g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	194% 253g	65.5% 85g	130g per day for Men 19-50 years
Sugars	0% 0g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	70% 26.6g	NA	38g per day for Men 19-50 years
Protein	77% 43g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Chow Mein	Cooked Soba 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	188% 2.25mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.58mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	12.7% 2.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	12.2% 0.16mg	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	124% 496μg	6.95% 27.8μg	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	22% 3.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chow Mein	Cooked Soba Japanese Noodles	Recommended Dietary Allowance
Calcium	0% 0mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	54.7% 0.49mg	3.53% 0.032mg	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	319% 25.5mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	64.5% 1.5mg	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	55.6% 389mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	12% 409mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	206% 113μg	NA	55μg per day for Men 19-50 years
Sodium	229% 3437mg	16% 238mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.17% 6.27g	7.83% 290g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Chow Mein vs Cooked Soba Japanese Noodles:

• Chow Mein Chinese Noodles have 6 times more Vitamin B1, 15.3 times more Vitamin B2, 9.2 times more Vitamin B3 and 17.9 times more Vitamin B9 than Cooked Soba Japanese Noodles.
• Both Chow Mein Chinese Noodles and Cooked Soba Japanese Noodles have similar amounts of Vitamin B6 per 14 oz.
• Both Chow Mein Chinese Noodles as well as Cooked Soba Japanese Noodles have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Chow Mein vs Cooked Soba Japanese Noodles:

• Chow Mein Chinese Noodles have 15.5 times more Copper, 13.4 times more Iron, 2.1 times more Magnesium, 1.5 times more Manganese, 3.9 times more Phosphorus, 2.9 times more Potassium, 14.4 times more Sodium and 6.8 times more Zinc than Cooked Soba Japanese Noodles.
• While Cooked Soba Japanese Noodles contain 46.2 times more Water than Chow Mein Chinese Noodles.
• Both Chow Mein Chinese Noodles as well as Cooked Soba Japanese Noodles have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Chow Mein Chinese Noodles have 4.8 times more Energy, 212.4 times more Fat, 354.6 times more Saturated Fat, 49 times more Omega 3, 119.8 times more Omega 6, 3 times more Carbohydrate and 2.2 times more Protein than Cooked Soba Japanese Noodles.
• Both Chow Mein Chinese Noodles as well as Cooked Soba Japanese Noodles have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.