Comparing Nutrients in 1 kilogram Cooked Soba Japanese Noodles VS Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Cooked Soba Japanese Noodles	19%	1%	80%
Spinach Spaghetti	15%	4%	81%

Macro Nutrients

	Cooked Soba Japanese Noodles	Spinach Spaghetti	Recommended Dietary Allowance
Energy	34% 990kcal	128% 3720kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	16% 15.7g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	7.06% 2.26g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	46.3% 0.74g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	33.3% 5.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	165% 214g	575% 748g	130g per day for Men 19-50 years
Sugars	NA	37.5% 27g	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	279% 106g	38g per day for Men 19-50 years
Protein	90% 50.6g	238% 134g	56g per day for Men 19-50 years

Vitamins

	Cooked Soba Japanese Noodles	Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.3% 0.94mg	311% 3.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	284% 45.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	242% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	248% 3.23mg	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	120% 480μg	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	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1263% 1515μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Soba Japanese Noodles	Spinach Spaghetti	Recommended Dietary Allowance
Calcium	4% 40mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	8.9% 0.08mg	554% 5mg	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	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	414% 1740mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	1150% 26.5mg	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	474% 3320mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	111% 3760mg	3400mg per day for Men 19-50 years
Selenium	NA	1155% 635μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	251% 27.6mg	11mg per day for Men 19-50 years
Water	19.7% 730g	2.25% 83.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Soba Japanese Noodles VS Spinach Spaghetti per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Soba Japanese Noodles vs Spinach Spaghetti :

• 1 kg of Dry Spinach Spaghetti contains more Vitamin A, 4 times more Vitamin B1, 7.5 times more Vitamin B2, 8.9 times more Vitamin B3, 5.1 times more Vitamin B5, 8.1 times more Vitamin B6 and 6.9 times more Vitamin B9 than Cooked Soba Japanese Noodles.
• 1 kilogram of Cooked Soba Japanese Noodles have insufficient amounts of Vitamin A and Vitamin B9
• Both Cooked Soba Japanese Noodles as well as Dry Spinach Spaghetti have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Soba Japanese Noodles vs Spinach Spaghetti :

• 1 kilogram of Cooked Soba Japanese Noodles has 1.7 times more Sodium than Spinach Spaghetti .
• While 1 kg of Dry Spinach Spaghetti contains 14.5 times more Calcium, 62.4 times more Copper, 4.4 times more Iron, 19.3 times more Magnesium, 7.1 times more Manganese, 13.3 times more Phosphorus, 10.7 times more Potassium and 23 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 Spinach Spaghetti contains 3.8 times more Energy, 37 times more Omega 3, 19.5 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