Comparing Nutrients in 14 ounces Dry Soba Japanese Noodles VS Cooked Vegetable Macaroni

Macros Ratio

	Protein	Fat	Carbs
Dry Soba Japanese Noodles	16%	2%	82%
Cooked Vegetable Macaroni	14%	1%	85%

Macro Nutrients

	Dry Soba Japanese Noodles	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Energy	46% 1334kcal	17.5% 508kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	4.76% 0.81g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 296g	81.2% 106g	130g per day for Men 19-50 years
Sugars	NA	6.3% 4.56g	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	NA	45% 17g	38g per day for Men 19-50 years
Protein	102% 57g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Dry Soba Japanese Noodles	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.6% 12.7mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.7% 3.8mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	7.33% 0.095mg	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	59.5% 238μg	64.5% 258μg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Soba Japanese Noodles	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Calcium	14% 139mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	40.6% 0.37mg	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	134% 10.7mg	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	223% 5.12mg	170% 3.9mg	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	144% 1008mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	NA	143% 78.6μg	55μg per day for Men 19-50 years
Sodium	210% 3143mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	61.7% 6.8mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	0.74% 27.3g	7.33% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Soba Japanese Noodles VS Cooked Vegetable Macaroni per 14 oz

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

Lets compare vitamin content per 14 ounces of Dry Soba Japanese Noodles vs Cooked Vegetable Macaroni:

• 14 ounces of Dry Soba Japanese Noodles have 4.3 times more Vitamin B1, 2.1 times more Vitamin B2, 3 times more Vitamin B3, 2.7 times more Vitamin B5 and 10 times more Vitamin B6 than Cooked Vegetable Macaroni.
• Both Dry Soba Japanese Noodles and Cooked Vegetable Macaroni provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Cooked Vegetable Macaroni have insufficient amounts of Vitamin B6
• Both Dry Soba Japanese Noodles as well as Cooked Enriched Vegetable Macaroni have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dry Soba Japanese Noodles vs Cooked Vegetable Macaroni:

• 14 ounces of Dry Soba Japanese Noodles have 3.2 times more Calcium, 2.5 times more Copper, 5.5 times more Iron, 5 times more Magnesium, 1.3 times more Manganese, 5.1 times more Phosphorus, 8.1 times more Potassium, 132 times more Sodium and 3.9 times more Zinc than Cooked Vegetable Macaroni.
• 14 ounces of Cooked Vegetable Macaroni lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dry Soba Japanese Noodles have 2.6 times more Energy, 2.8 times more Carbohydrate and 3.2 times more Protein than Cooked Vegetable Macaroni.
• Both Dry Soba Japanese Noodles as well as Cooked Enriched Vegetable Macaroni provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.