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

Macros Ratio

	Protein	Fat	Carbs
Chow Mein	9%	39%	52%
Dry Soba Japanese Noodles	16%	2%	82%

Macro Nutrients

	Chow Mein	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Energy	64.5% 1869kcal	46% 1334kcal	2900kcal per day for Men 19-50 years
Fat	87% 84.3g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	83.6% 26.7g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	81% 13.8g	4.76% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	194% 253g	228% 296g	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	102% 57g	56g per day for Men 19-50 years

Vitamins

	Chow Mein	Dry 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	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.58mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	79.6% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	75.7% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	73.3% 0.95mg	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	59.5% 238μg	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	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Calcium	0% 0mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	54.7% 0.49mg	101% 0.91mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	223% 5.12mg	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	144% 1008mg	700mg per day for Men 19-50 years
Potassium	12% 409mg	29.4% 1000mg	3400mg per day for Men 19-50 years
Selenium	206% 113μg	NA	55μg per day for Men 19-50 years
Sodium	229% 3437mg	210% 3143mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	61.7% 6.8mg	11mg per day for Men 19-50 years
Water	0.17% 6.27g	0.74% 27.3g	3700g per day for Men 19-50 years

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

• Chow Mein Chinese Noodles have 3.1 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.1 times more Vitamin B9 than Dry Soba Japanese Noodles.
• While Dry Soba Japanese Noodles contain 5.6 times more Vitamin B6 than Chow Mein Chinese Noodles.
• Both Chow Mein Chinese Noodles and Dry Soba Japanese Noodles have similar amounts of Vitamin B1 per 14 oz.
• Both Chow Mein Chinese Noodles as well as Dry 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 Dry Soba Japanese Noodles:

• Chow Mein Chinese Noodles have 2.4 times more Iron than Dry Soba Japanese Noodles.
• While Dry Soba Japanese Noodles contain more Calcium, 1.9 times more Copper, 5 times more Magnesium, 2.2 times more Manganese, 2.6 times more Phosphorus, 2.4 times more Potassium and 2.1 times more Zinc than Chow Mein Chinese Noodles.
• Both Chow Mein Chinese Noodles and Dry Soba Japanese Noodles have similar amounts of Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Chow Mein Chinese Noodles have 1.4 times more Energy, 29.9 times more Fat, 49.5 times more Saturated Fat, 6.1 times more Omega 3 and 17 times more Omega 6 than Dry Soba Japanese Noodles.
• While Dry Soba Japanese Noodles contain 1.3 times more Protein than Chow Mein Chinese Noodles.
• Both Chow Mein Chinese Noodles and Dry Soba Japanese Noodles have similar amounts of Carbohydrate per 14 oz.
• Both Chow Mein Chinese Noodles as well as Dry Soba Japanese Noodles have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.