Comparing Nutrients in 1 kilogram Cooked Soba Japanese Noodles VS Cooked Enriched Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Soba Japanese Noodles	19%	1%	80%
Cooked Enriched Pasta	15%	5%	80%

Macro Nutrients

	Cooked Soba Japanese Noodles	Cooked Enriched Pasta	Recommended Dietary Allowance
Energy	34% 990kcal	54.5% 1580kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	9.6% 9.3g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	5.5% 1.76g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	17.4% 2.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	165% 214g	237% 309g	130g per day for Men 19-50 years
Sugars	NA	7.72% 5.6g	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	0.41% 0.3g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.9g	g per day for Men 19-50 years
Fiber	NA	47.4% 18g	38g per day for Men 19-50 years
Protein	90% 50.6g	104% 58g	56g per day for Men 19-50 years

Vitamins

	Cooked Soba Japanese Noodles	Cooked Enriched Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.3% 0.94mg	228% 2.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	37.7% 0.49mg	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	183% 730μg	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	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Soba Japanese Noodles	Cooked Enriched Pasta	Recommended Dietary Allowance
Calcium	4% 40mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	8.9% 0.08mg	111% 1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.75% 70μg	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	160% 13mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	140% 3.22mg	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	83% 580mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	13% 440mg	3400mg per day for Men 19-50 years
Selenium	NA	480% 264μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	19.7% 730g	16.8% 621g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Soba Japanese Noodles VS Cooked Enriched Pasta per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Soba Japanese Noodles vs Cooked Enriched Pasta:

• 1 kilogram of Cooked Soba Japanese Noodles has 2.1 times more Vitamin B5 than Cooked Enriched Pasta.
• While 1 kg of Cooked Enriched Pasta contains 2.9 times more Vitamin B1, 5.2 times more Vitamin B2, 3.3 times more Vitamin B3 and 10.4 times more Vitamin B9 than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles and Cooked Enriched Pasta provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cooked Soba Japanese Noodles have insufficient amounts of Vitamin B9
• Both Cooked Soba Japanese Noodles as well as Cooked Enriched Pasta 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 Cooked Enriched Pasta:

• 1 kilogram of Cooked Soba Japanese Noodles has 60 times more Sodium than Cooked Enriched Pasta.
• While 1 kg of Cooked Enriched Pasta contains 12.5 times more Copper, 2.7 times more Iron, 2 times more Magnesium, 2.3 times more Phosphorus and 4.3 times more Zinc than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles and Cooked Enriched Pasta contain similar levels of Manganese per one kilogram.
• 1 kilogram of Cooked Soba Japanese Noodles lack sufficient amounts of Copper and Zinc
• Both Cooked Soba Japanese Noodles as well as Cooked Enriched Pasta lack sufficient amounts of Calcium and Potassium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cooked Enriched Pasta contains 1.6 times more Energy and 1.4 times more Carbohydrate than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles and Cooked Enriched Pasta offer comparable quantities of Protein per one kilogram.
• Both Cooked Soba Japanese Noodles as well as Cooked Enriched Pasta provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.