Comparing Nutrients in 1 pound Chow Mein VS Dry Soba Japanese Noodles

Macros Ratio

	Protein	Fat	Carbs
Chow Mein	9%	39%	52%
Dry Soba Japanese Noodles	16%	2%	82%

Macro Nutrients

	Chow Mein	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Energy	73.7% 2136kcal	52.6% 1524kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	3.32% 3.22g	97g per day for Men 19-50 years
Saturated Fat	96% 30.6g	1.93% 0.62g	32g per day for Men 19-50 years
Omega 3	27.8% 0.44g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	93% 15.8g	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	222% 289g	260% 338g	130g per day for Men 19-50 years
Sugars	0% 0g	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	80% 30.4g	NA	38g per day for Men 19-50 years
Protein	88% 49.4g	116% 65.2g	56g per day for Men 19-50 years

Vitamins

	Chow Mein	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	214% 2.57mg	181% 2.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	139% 1.8mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	86.5% 4.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	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	142% 567μg	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	25% 3.76mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chow Mein	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Calcium	0% 0mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	62.5% 0.56mg	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	365% 29mg	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	114% 2.6mg	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	63.5% 445mg	165% 1152mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	NA	55μg per day for Men 19-50 years
Sodium	262% 3928mg	239% 3592mg	1500mg per day for Men 19-50 years
Zinc	33.4% 3.67mg	70.5% 7.76mg	11mg per day for Men 19-50 years
Water	0.19% 7.17g	0.84% 31.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Chow Mein vs Dry Soba Japanese Noodles:

• Chow Mein Chinese Noodles have 3.1 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.1 times more Vitamin B9 than Dry Soba Japanese Noodles.
• While Dry Soba Japanese Noodles contain 5.6 times more Vitamin B6 than Chow Mein Chinese Noodles.
• Both Chow Mein Chinese Noodles and Dry Soba Japanese Noodles have similar amounts of Vitamin B1 per 1 lb.
• Both Chow Mein Chinese Noodles 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 Chow Mein vs Dry Soba Japanese Noodles:

• Chow Mein Chinese Noodles have 2.4 times more Iron than Dry Soba Japanese Noodles.
• While Dry Soba Japanese Noodles contain more Calcium, 1.9 times more Copper, 5 times more Magnesium, 2.2 times more Manganese, 2.6 times more Phosphorus, 2.4 times more Potassium and 2.1 times more Zinc than Chow Mein Chinese Noodles.
• Both Chow Mein Chinese Noodles and Dry Soba Japanese Noodles have similar amounts of Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Chow Mein Chinese Noodles have 1.4 times more Energy, 29.9 times more Fat, 49.5 times more Saturated Fat, 6.1 times more Omega 3 and 17 times more Omega 6 than Dry Soba Japanese Noodles.
• While Dry Soba Japanese Noodles contain 1.3 times more Protein than Chow Mein Chinese Noodles.
• Both Chow Mein Chinese Noodles and Dry Soba Japanese Noodles have similar amounts of Carbohydrate per 1 lb.
• Both Chow Mein Chinese Noodles as well as Dry Soba Japanese Noodles have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.