Comparing Nutrients in 1 kilogram Cooked Homemade Pasta VS Dry Soba Japanese Noodles

Macros Ratio

	Protein	Fat	Carbs
Cooked Homemade Pasta	14%	7%	79%
Dry Soba Japanese Noodles	16%	2%	82%

Macro Nutrients

	Cooked Homemade Pasta	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Energy	42.8% 1240kcal	116% 3360kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	4.38% 1.4g	4.25% 1.36g	32g per day for Men 19-50 years
Omega 3	34.4% 0.55g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	26.6% 4.53g	12% 2.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	193% 251g	574% 746g	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	NA	38g per day for Men 19-50 years
Protein	78% 43.7g	257% 144g	56g per day for Men 19-50 years

Vitamins

	Cooked Homemade Pasta	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	152% 1.82mg	400% 4.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.4mg	201% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	191% 9.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	185% 2.4mg	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	108% 430μg	150% 600μg	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	NA	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 Homemade Pasta	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Calcium	6% 60mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	256% 2.3mg	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	141% 11.3mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	226% 950mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	561% 13mg	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	57% 400mg	363% 2540mg	700mg per day for Men 19-50 years
Potassium	5.6% 190mg	74% 2520mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	49.3% 740mg	528% 7920mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	155% 17mg	11mg per day for Men 19-50 years
Water	18.6% 689g	1.86% 68.8g	3700g per day for Men 19-50 years

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

• Dry Soba Japanese Noodles contain 2.6 times more Vitamin B1, 2.4 times more Vitamin B3, 6.4 times more Vitamin B5, 8.6 times more Vitamin B6 and 1.4 times more Vitamin B9 than Cooked Homemade Pasta Made Without Egg.
• Both Cooked Homemade Pasta Made Without Egg and Dry Soba Japanese Noodles have similar amounts of Vitamin B2 per 1 kg.
• Both Cooked Homemade Pasta Made Without Egg as well as Dry Soba Japanese Noodles have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Cooked Homemade Pasta vs Dry Soba Japanese Noodles:

• Cooked Homemade Pasta Made Without Egg has 10 times more Water than Dry Soba Japanese Noodles.
• While Dry Soba Japanese Noodles contain 5.8 times more Calcium, 3.8 times more Copper, 2.4 times more Iron, 6.8 times more Magnesium, 6.7 times more Manganese, 6.4 times more Phosphorus, 13.3 times more Potassium, 10.7 times more Sodium and 4.6 times more Zinc than Cooked Homemade Pasta Made Without Egg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Homemade Pasta Made Without Egg has 1.4 times more Fat, 3.4 times more Omega 3 and 2.2 times more Omega 6 than Dry Soba Japanese Noodles.
• While Dry Soba Japanese Noodles contain 2.7 times more Energy, 3 times more Carbohydrate and 3.3 times more Protein than Cooked Homemade Pasta Made Without Egg.
• Both Cooked Homemade Pasta Made Without Egg as well as Dry Soba Japanese Noodles have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.