Comparing Nutrients in 1 kilogram Cooked Soba Japanese Noodles VS Dry Enriched Vegetable Macaroni

Macros Ratio

	Protein	Fat	Carbs
Cooked Soba Japanese Noodles	19%	1%	80%
Dry Enriched Vegetable Macaroni	15%	3%	82%

Macro Nutrients

	Cooked Soba Japanese Noodles	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Energy	34% 990kcal	127% 3670kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	22% 3.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	165% 214g	576% 749g	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	113% 43g	38g per day for Men 19-50 years
Protein	90% 50.6g	235% 131g	56g per day for Men 19-50 years

Vitamins

	Cooked Soba Japanese Noodles	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.3% 0.94mg	860% 10.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	404% 5.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	458% 73.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	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	17.5% 70μg	695% 2780μg	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

	Cooked Soba Japanese Noodles	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Calcium	4% 40mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	8.9% 0.08mg	222% 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	60% 4.8mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	1672% 38.5mg	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	35.7% 250mg	166% 1160mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	84% 2850mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	40% 600mg	28.7% 430mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	19.7% 730g	2.67% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Soba Japanese Noodles VS Dry Enriched Vegetable Macaroni per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Soba Japanese Noodles versus 1 kg of Dry Enriched Vegetable Macaroni to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Soba Japanese Noodles vs Dry Enriched Vegetable Macaroni:

• 1 kg of Dry Enriched Vegetable Macaroni contains 11 times more Vitamin B1, 20.2 times more Vitamin B2, 14.4 times more Vitamin B3, 3.2 times more Vitamin B5, 3.2 times more Vitamin B6 and 39.7 times more Vitamin B9 than Cooked Soba Japanese Noodles.
• 1 kilogram of Cooked Soba Japanese Noodles have insufficient amounts of Vitamin B9
• Both Cooked Soba Japanese Noodles as well as Dry Enriched Vegetable Macaroni have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Soba Japanese Noodles vs Dry Enriched Vegetable Macaroni:

• 1 kilogram of Cooked Soba Japanese Noodles has 1.4 times more Sodium than Dry Enriched Vegetable Macaroni.
• While 1 kg of Dry Enriched Vegetable Macaroni contains 8.5 times more Calcium, 25 times more Copper, 8.9 times more Iron, 5.1 times more Magnesium, 10.3 times more Manganese, 4.6 times more Phosphorus, 8.1 times more Potassium and 6.3 times more Zinc than Cooked Soba Japanese Noodles.
• 1 kilogram of Cooked Soba Japanese Noodles lack sufficient amounts of Calcium, Copper, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Enriched Vegetable Macaroni contains 3.7 times more Energy, 24.5 times more Omega 3, 13 times more Omega 6, 3.5 times more Carbohydrate and 2.6 times more Protein than Cooked Soba Japanese Noodles.
• 1 kilogram of Cooked Soba Japanese Noodles provide inadequate amounts of Omega 3 and Omega 6