Comparing Nutrients in 1 pound Cooked Vegetable Macaroni VS Dry Soba Japanese Noodles

Macros Ratio

	Protein	Fat	Carbs
Cooked Vegetable Macaroni	14%	1%	85%
Dry Soba Japanese Noodles	16%	2%	82%

Macro Nutrients

	Cooked Vegetable Macaroni	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Energy	20% 581kcal	52.6% 1524kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	3.32% 3.22g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	1.93% 0.62g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	5.44% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	260% 338g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	51.3% 19.5g	NA	38g per day for Men 19-50 years
Protein	36.7% 20.5g	116% 65.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Vegetable Macaroni	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	181% 2.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.86mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	86.5% 4.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.37% 0.11mg	83.7% 1.1mg	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	73.7% 295μg	68% 272μg	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	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Vegetable Macaroni	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Calcium	5% 50mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	46.4% 0.42mg	116% 1.04mg	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	27.8% 2.22mg	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	103% 431mg	420mg per day for Men 19-50 years
Manganese	194% 4.47mg	255% 5.86mg	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	32.4% 227mg	165% 1152mg	700mg per day for Men 19-50 years
Potassium	4.14% 141mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	163% 90μg	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	239% 3592mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	70.5% 7.76mg	11mg per day for Men 19-50 years
Water	8.4% 310g	0.84% 31.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Vegetable Macaroni vs Dry Soba Japanese Noodles:

• Dry Soba Japanese Noodles contain 4.3 times more Vitamin B1, 2.1 times more Vitamin B2, 3 times more Vitamin B3, 2.7 times more Vitamin B5 and 10 times more Vitamin B6 than Cooked Enriched Vegetable Macaroni.
• Both Cooked Enriched Vegetable Macaroni and Dry Soba Japanese Noodles have similar amounts of Vitamin B9 per 1 lb.
• Both Cooked Enriched Vegetable Macaroni as well as Dry Soba Japanese Noodles have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Vegetable Macaroni vs Dry Soba Japanese Noodles:

• Cooked Enriched Vegetable Macaroni has 9.9 times more Water than Dry Soba Japanese Noodles.
• While Dry Soba Japanese Noodles contain 3.2 times more Calcium, 2.5 times more Copper, 5.5 times more Iron, 5 times more Magnesium, 1.3 times more Manganese, 5.1 times more Phosphorus, 8.1 times more Potassium, 132 times more Sodium and 3.9 times more Zinc than Cooked Enriched Vegetable Macaroni.

Comparison of macro-nutrients per 1 pound:

• Dry Soba Japanese Noodles contain 2.6 times more Energy, 3.2 times more Omega 3, 5.2 times more Omega 6, 2.8 times more Carbohydrate and 3.2 times more Protein than Cooked Enriched Vegetable Macaroni.
• Both Cooked Enriched Vegetable Macaroni as well as Dry Soba Japanese Noodles have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.