Comparing Nutrients in 1 kilogram Cooked Somen Japanese Noodles VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Somen Japanese Noodles	13%	1%	86%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cooked Somen Japanese Noodles	Baked Red Potatoes	Recommended Dietary Allowance
Energy	45% 1310kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 275g	151% 196g	130g per day for Men 19-50 years
Sugars	NA	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	NA	47.4% 18g	38g per day for Men 19-50 years
Protein	71.4% 40g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cooked Somen Japanese Noodles	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.06% 0.97mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.4% 1.72mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	163% 2.12mg	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	5% 20μg	67.5% 270μg	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	140% 126mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Somen Japanese Noodles	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	8% 80mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	193% 1.74mg	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	65% 5.2mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	75.2% 1.73mg	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	38.6% 270mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	8.53% 290mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	107% 1610mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	18.4% 679g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Somen Japanese Noodles vs Baked Red Potatoes:

• Baked Whole Red Potatoes contain 3.6 times more Vitamin B1, 1.5 times more Vitamin B2, 16.4 times more Vitamin B3, 2 times more Vitamin B5, 16.3 times more Vitamin B6, 13.5 times more Vitamin B9 and more Vitamin C than Cooked Somen Japanese Noodles.
• Both Cooked Somen Japanese Noodles as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Somen Japanese Noodles vs Baked Red Potatoes:

• Cooked Somen Japanese Noodles have 1.5 times more Manganese and 13.4 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 7 times more Copper, 1.3 times more Iron, 14 times more Magnesium, 2.7 times more Phosphorus, 18.8 times more Potassium and 1.8 times more Zinc than Cooked Somen Japanese Noodles.
• Both Cooked Somen Japanese Noodles and Baked Whole Red Potatoes have similar amounts of Water per 1 kg.
• Both Cooked Somen Japanese Noodles as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Somen Japanese Noodles have 1.5 times more Energy, 1.4 times more Carbohydrate and 1.7 times more Protein than Baked Whole Red Potatoes.
• Both Cooked Somen Japanese Noodles as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.