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

Macros Ratio

	Protein	Fat	Carbs
Cooked Soba Japanese Noodles	19%	1%	80%
Enriched Pasta	14%	4%	82%

Macro Nutrients

	Cooked Soba Japanese Noodles	Enriched Pasta	Recommended Dietary Allowance
Energy	34% 990kcal	128% 3710kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	8.66% 2.77g	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	31.8% 5.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	165% 214g	574% 747g	130g per day for Men 19-50 years
Sugars	NA	37% 26.7g	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	1.5% 1.1g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 4.8g	g per day for Men 19-50 years
Fiber	NA	84.2% 32g	38g per day for Men 19-50 years
Protein	90% 50.6g	233% 130g	56g per day for Men 19-50 years

Vitamins

	Cooked Soba Japanese Noodles	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	743% 8.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	308% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	449% 71.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	86% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	109% 1.42mg	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	593% 2370μg	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	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Soba Japanese Noodles	Enriched Pasta	Recommended Dietary Allowance
Calcium	4% 40mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	8.9% 0.08mg	321% 2.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.5% 180μg	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	413% 33mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	399% 9.17mg	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	270% 1890mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	65.6% 2230mg	3400mg per day for Men 19-50 years
Selenium	NA	1149% 632μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	128% 14mg	11mg per day for Men 19-50 years
Water	19.7% 730g	2.68% 99g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Cooked Soba Japanese Noodles versus 1 kg of 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 Enriched Pasta:

• 1 kg of Dry Enriched Pasta contains 9.5 times more Vitamin B1, 15.4 times more Vitamin B2, 14.1 times more Vitamin B3, 1.8 times more Vitamin B5, 3.6 times more Vitamin B6 and 33.9 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 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 Enriched Pasta:

• 1 kilogram of Cooked Soba Japanese Noodles has 10 times more Sodium than Enriched Pasta.
• While 1 kg of Dry Enriched Pasta contains 5.3 times more Calcium, 36.1 times more Copper, 6.9 times more Iron, 5.9 times more Magnesium, 2.5 times more Manganese, 7.6 times more Phosphorus, 6.4 times more Potassium and 11.8 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 Pasta contains 3.7 times more Energy, 18.6 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 6
• Both Cooked Soba Japanese Noodles as well as Dry Enriched Pasta provide inadequate amounts of Omega 3 in one kilogram.