Comparing Nutrients in 14 ounces Cooked Homemade Pasta VS Dry Soba Japanese Noodles

Macros Ratio

	Protein	Fat	Carbs
Cooked Homemade Pasta	14%	7%	79%
Dry Soba Japanese Noodles	16%	2%	82%

Macro Nutrients

	Cooked Homemade Pasta	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Energy	17% 492kcal	46% 1334kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.9g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	1.74% 0.56g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	4.76% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.7% 100g	228% 296g	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	NA	NA	38g per day for Men 19-50 years
Protein	31% 17.3g	102% 57g	56g per day for Men 19-50 years

Vitamins

	Cooked Homemade Pasta	Dry Soba 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	60% 0.72mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.33mg	79.6% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	75.7% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	73.3% 0.95mg	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	42.7% 171μg	59.5% 238μg	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	NA	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

	Cooked Homemade Pasta	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Calcium	2.4% 24mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	101% 0.91mg	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	56% 4.5mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	223% 5.12mg	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	22.7% 159mg	144% 1008mg	700mg per day for Men 19-50 years
Potassium	2.2% 75.4mg	29.4% 1000mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	19.6% 294mg	210% 3143mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	61.7% 6.8mg	11mg per day for Men 19-50 years
Water	7.4% 273g	0.74% 27.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Homemade Pasta vs Dry Soba Japanese Noodles:

• Dry Soba Japanese Noodles contain 2.6 times more Vitamin B1, 2.4 times more Vitamin B3, 6.4 times more Vitamin B5, 8.6 times more Vitamin B6 and 1.4 times more Vitamin B9 than Cooked Homemade Pasta Made Without Egg.
• Both Cooked Homemade Pasta Made Without Egg and Dry Soba Japanese Noodles have similar amounts of Vitamin B2 per 14 oz.
• Both Cooked Homemade Pasta Made Without Egg as well as Dry Soba Japanese Noodles have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Cooked Homemade Pasta vs Dry Soba Japanese Noodles:

• Cooked Homemade Pasta Made Without Egg has 10 times more Water than Dry Soba Japanese Noodles.
• While Dry Soba Japanese Noodles contain 5.8 times more Calcium, 3.8 times more Copper, 2.4 times more Iron, 6.8 times more Magnesium, 6.7 times more Manganese, 6.4 times more Phosphorus, 13.3 times more Potassium, 10.7 times more Sodium and 4.6 times more Zinc than Cooked Homemade Pasta Made Without Egg.

Comparison of macro-nutrients per 14 ounces:

• Cooked Homemade Pasta Made Without Egg has 1.4 times more Fat, 3.4 times more Omega 3 and 2.2 times more Omega 6 than Dry Soba Japanese Noodles.
• While Dry Soba Japanese Noodles contain 2.7 times more Energy, 3 times more Carbohydrate and 3.3 times more Protein than Cooked Homemade Pasta Made Without Egg.
• Both Cooked Homemade Pasta Made Without Egg as well as Dry Soba Japanese Noodles have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.