Comparing Nutrients in 14 ounces Cooked Soba Japanese Noodles VS Enriched Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Soba Japanese Noodles	19%	1%	80%
Enriched Pasta	14%	4%	82%

Macro Nutrients

	Cooked Soba Japanese Noodles	Enriched Pasta	Recommended Dietary Allowance
Energy	13.5% 393kcal	50.8% 1472kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	6.18% 6g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	3.44% 1.1g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	12.6% 2.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.5% 85g	228% 296g	130g per day for Men 19-50 years
Sugars	NA	14.6% 10.6g	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	0.6% 0.44g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 1.9g	g per day for Men 19-50 years
Fiber	NA	33.4% 12.7g	38g per day for Men 19-50 years
Protein	36% 20g	92% 51.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Soba Japanese Noodles	Enriched Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	295% 3.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.02mg	178% 28.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	34.2% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	43.4% 0.56mg	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	6.95% 27.8μg	235% 941μg	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	NA	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Soba Japanese Noodles	Enriched Pasta	Recommended Dietary Allowance
Calcium	1.6% 16mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	3.53% 0.032mg	127% 1.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.8% 71.4μg	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	24% 1.9mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	64.5% 1.5mg	158% 3.64mg	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	14% 99mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	NA	456% 251μg	55μg per day for Men 19-50 years
Sodium	16% 238mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	7.83% 290g	1.06% 39.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Soba Japanese Noodles VS Enriched Pasta per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Soba Japanese Noodles versus 14 oz of Enriched Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Soba Japanese Noodles vs Enriched Pasta:

• 14 oz of Dry Enriched Pasta contain 9.5 times more Vitamin B1, 15.4 times more Vitamin B2, 14.1 times more Vitamin B3, 1.8 times more Vitamin B5, 3.6 times more Vitamin B6 and 33.9 times more Vitamin B9 than Cooked Soba Japanese Noodles.
• 14 ounces of Cooked Soba Japanese Noodles have insufficient amounts of Vitamin B9
• Both Cooked Soba Japanese Noodles as well as Dry Enriched Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Soba Japanese Noodles vs Enriched Pasta:

• 14 ounces of Cooked Soba Japanese Noodles have 10 times more Sodium than Enriched Pasta.
• While 14 oz of Dry Enriched Pasta contain 5.3 times more Calcium, 36.1 times more Copper, 6.9 times more Iron, 5.9 times more Magnesium, 2.5 times more Manganese, 7.6 times more Phosphorus, 6.4 times more Potassium and 11.8 times more Zinc than Cooked Soba Japanese Noodles.
• 14 ounces of Cooked Soba Japanese Noodles lack sufficient amounts of Calcium, Copper, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dry Enriched Pasta contain 3.7 times more Energy, 18.6 times more Omega 6, 3.5 times more Carbohydrate and 2.6 times more Protein than Cooked Soba Japanese Noodles.
• 14 ounces of Cooked Soba Japanese Noodles provide inadequate amounts of Omega 6
• Both Cooked Soba Japanese Noodles as well as Dry Enriched Pasta provide inadequate amounts of Omega 3 in 14 ounces.