Comparing Nutrients in 14 ounces Cooked Somen Japanese Noodles VS Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Cooked Somen Japanese Noodles	13%	1%	86%
Spinach Spaghetti	15%	4%	81%

Macro Nutrients

	Cooked Somen Japanese Noodles	Spinach Spaghetti	Recommended Dietary Allowance
Energy	18% 520kcal	51% 1476kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	6.42% 6.23g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.54% 0.26g	13.2% 2.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	228% 297g	130g per day for Men 19-50 years
Sugars	NA	15% 10.8g	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	111% 42g	38g per day for Men 19-50 years
Protein	28.3% 16g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Cooked Somen Japanese Noodles	Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	123% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	99% 1.3mg	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	47.6% 191μg	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	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	501% 601μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Somen Japanese Noodles	Spinach Spaghetti	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	220% 2mg	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	106% 8.45mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	164% 691mg	420mg per day for Men 19-50 years
Manganese	43.3% 1mg	456% 10.5mg	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	15.3% 107mg	188% 1318mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	44% 1492mg	3400mg per day for Men 19-50 years
Selenium	NA	458% 252μg	55μg per day for Men 19-50 years
Sodium	42.6% 639mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	100% 11mg	11mg per day for Men 19-50 years
Water	7.3% 270g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Somen Japanese Noodles VS Spinach Spaghetti per 14 oz

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

Lets compare vitamin content per 14 ounces of Cooked Somen Japanese Noodles vs Spinach Spaghetti :

• 14 oz of Dry Spinach Spaghetti contain more Vitamin A, 18.7 times more Vitamin B1, 5.9 times more Vitamin B2, 46.9 times more Vitamin B3, 7 times more Vitamin B5, 24.8 times more Vitamin B6 and 24 times more Vitamin B9 than Cooked Somen Japanese Noodles.
• 14 ounces of Cooked Somen Japanese Noodles have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cooked Somen Japanese Noodles as well as Dry Spinach Spaghetti have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Somen Japanese Noodles vs Spinach Spaghetti :

• 14 ounces of Cooked Somen Japanese Noodles have 4.5 times more Sodium than Spinach Spaghetti .
• While 14 oz of Dry Spinach Spaghetti contain 7.3 times more Calcium, 20 times more Copper, 4.1 times more Iron, 87 times more Magnesium, 10.5 times more Manganese, 12.3 times more Phosphorus, 13 times more Potassium and 12.5 times more Zinc than Cooked Somen Japanese Noodles.
• 14 ounces of Cooked Somen Japanese Noodles lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dry Spinach Spaghetti contain 2.8 times more Energy, 12.3 times more Omega 3, 8.6 times more Omega 6, 2.7 times more Carbohydrate and 3.3 times more Protein than Cooked Somen Japanese Noodles.
• 14 ounces of Cooked Somen Japanese Noodles provide inadequate amounts of Omega 3 and Omega 6