Comparing Nutrients in 14 ounces Cooked Somen Japanese Noodles VS Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Somen Japanese Noodles	13%	1%	86%
Whole Wheat Pasta	15%	7%	78%

Macro Nutrients

	Cooked Somen Japanese Noodles	Whole Wheat Pasta	Recommended Dietary Allowance
Energy	18% 520kcal	48% 1397kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.54% 0.26g	25% 4.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	224% 291g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	1.64% 1.2g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	NA	% 2.7g	g per day for Men 19-50 years
Fiber	NA	96% 36.5g	38g per day for Men 19-50 years
Protein	28.3% 16g	98% 55g	56g per day for Men 19-50 years

Vitamins

	Cooked Somen Japanese Noodles	Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	66.6% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	216% 34.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	69% 3.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	86.4% 1.12mg	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	2% 7.94μg	68.5% 274μg	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	NA	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	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Somen Japanese Noodles	Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	219% 1.97mg	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	25.8% 2.06mg	180% 14.4mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	121% 508mg	420mg per day for Men 19-50 years
Manganese	43.3% 1mg	515% 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	15.3% 107mg	194% 1361mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	50.7% 1723mg	3400mg per day for Men 19-50 years
Selenium	NA	560% 308μg	55μg per day for Men 19-50 years
Sodium	42.6% 639mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	7.3% 270g	0.88% 32.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Somen Japanese Noodles vs Whole Wheat Pasta:

• Dry Whole-Wheat Pasta contains 20.4 times more Vitamin B1, 6.6 times more Vitamin B2, 89.6 times more Vitamin B3, 5.1 times more Vitamin B5, 21.8 times more Vitamin B6 and 34.5 times more Vitamin B9 than Cooked Somen Japanese Noodles.
• Both Cooked Somen Japanese Noodles as well as Dry Whole-Wheat Pasta have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Somen Japanese Noodles vs Whole Wheat Pasta:

• Cooked Somen Japanese Noodles have 26.8 times more Sodium and 8.3 times more Water than Dry Whole-Wheat Pasta.
• While Dry Whole-Wheat Pasta contains 3.6 times more Calcium, 19.9 times more Copper, 7 times more Iron, 64 times more Magnesium, 11.9 times more Manganese, 12.7 times more Phosphorus, 15 times more Potassium and 13.5 times more Zinc than Cooked Somen Japanese Noodles.

Comparison of macro-nutrients per 14 ounces:

• Dry Whole-Wheat Pasta contains 2.7 times more Energy, 16.3 times more Fat, 17.1 times more Saturated Fat, 11.7 times more Omega 3, 16.1 times more Omega 6, 2.7 times more Carbohydrate and 3.5 times more Protein than Cooked Somen Japanese Noodles.
• Both Cooked Somen Japanese Noodles as well as Dry Whole-Wheat Pasta have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.