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

Macros Ratio

	Protein	Fat	Carbs
Dry Somen Japanese Noodles	13%	2%	85%
Cooked Somen Japanese Noodles	13%	1%	86%

Macro Nutrients

	Dry Somen Japanese Noodles	Cooked Somen Japanese Noodles	Recommended Dietary Allowance
Energy	48.7% 1413kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	7.05% 1.2g	1.54% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	226% 294g	84% 109g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	80.4% 45g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Dry Somen Japanese Noodles	Cooked Somen Japanese Noodles	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.4% 0.4mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.7% 3.47mg	2.4% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	3.97% 0.052mg	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	2% 7.94μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Somen Japanese Noodles	Cooked Somen Japanese Noodles	Recommended Dietary Allowance
Calcium	9.13% 91mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	11% 0.099mg	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	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	82.7% 1.9mg	43.3% 1mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	NA	55μg per day for Men 19-50 years
Sodium	487% 7303mg	42.6% 639mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.99% 36.6g	7.3% 270g	3700g per day for Men 19-50 years

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

• Dry Somen Japanese Noodles have 5.1 times more Vitamin B1, 9 times more Vitamin B3, 2.9 times more Vitamin B5, 3.8 times more Vitamin B6 and 7 times more Vitamin B9 than Cooked Somen Japanese Noodles.
• While Cooked Somen Japanese Noodles contain 1.3 times more Vitamin B2 than Dry Somen Japanese Noodles.
• Both Dry Somen Japanese Noodles as well as Cooked Somen Japanese Noodles have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

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

• Dry Somen Japanese Noodles have 2.9 times more Calcium, 5.8 times more Copper, 2.5 times more Iron, 14 times more Magnesium, 1.9 times more Manganese, 3 times more Phosphorus, 5.7 times more Potassium, 11.4 times more Sodium and 2 times more Zinc than Cooked Somen Japanese Noodles.
• While Cooked Somen Japanese Noodles contain 7.4 times more Water than Dry Somen Japanese Noodles.

Comparison of macro-nutrients per 14 ounces:

• Dry Somen Japanese Noodles have 2.7 times more Energy, 4.8 times more Omega 3, 4.6 times more Omega 6, 2.7 times more Carbohydrate and 2.8 times more Protein than Cooked Somen Japanese Noodles.
• Both Dry Somen Japanese Noodles as well as Cooked Somen Japanese Noodles have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.