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

Macros Ratio

	Protein	Fat	Carbs
Dry Somen Japanese Noodles	13%	2%	85%
Cooked Vegetable Macaroni	14%	1%	85%

Macro Nutrients

	Dry Somen Japanese Noodles	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Energy	48.7% 1413kcal	17.5% 508kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	7.05% 1.2g	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	226% 294g	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	45% 17g	45% 17g	38g per day for Men 19-50 years
Protein	80.4% 45g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Dry Somen 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	33.4% 0.4mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.7% 3.47mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	14% 55.6μg	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 Somen Japanese Noodles	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Calcium	9.13% 91mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	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	65.5% 5.24mg	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	82.7% 1.9mg	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	45.4% 318mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	143% 78.6μg	55μg per day for Men 19-50 years
Sodium	487% 7303mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	0.99% 36.6g	7.33% 271g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Dry Somen 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 Somen Japanese Noodles vs Cooked Vegetable Macaroni:

• 14 ounces of Dry Somen Japanese Noodles have 1.4 times more Vitamin B5 and 2.1 times more Vitamin B6 than Cooked Vegetable Macaroni.
• While 14 oz of Cooked Enriched Vegetable Macaroni contain 2.3 times more Vitamin B2 and 4.6 times more Vitamin B9 than Dry Somen Japanese Noodles.
• Both Dry Somen Japanese Noodles and Cooked Vegetable Macaroni provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• 14 ounces of Cooked Vegetable Macaroni have insufficient amounts of Vitamin B6
• Both Dry Somen 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 Somen Japanese Noodles vs Cooked Vegetable Macaroni:

• 14 ounces of Dry Somen Japanese Noodles have 2.1 times more Calcium, 1.6 times more Copper, 2.7 times more Iron, 1.5 times more Magnesium, 1.6 times more Phosphorus, 5.3 times more Potassium and 306.7 times more Sodium than Cooked Vegetable Macaroni.
• While 14 oz of Cooked Enriched Vegetable Macaroni contain 2.1 times more Manganese and 2.4 times more Selenium than Dry Somen Japanese Noodles.
• Both Dry Somen Japanese Noodles and Cooked Vegetable Macaroni contain similar levels of Zinc per 14 ounces.
• 14 ounces of Cooked Vegetable Macaroni lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dry Somen Japanese Noodles have 2.8 times more Energy, 2.8 times more Carbohydrate and 2.5 times more Protein than Cooked Vegetable Macaroni.
• Both Dry Somen Japanese Noodles and Cooked Vegetable Macaroni offer comparable quantities of Fiber per 14 ounces.
• Both Dry Somen Japanese Noodles as well as Cooked Enriched Vegetable Macaroni provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.