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

Macros Ratio

	Protein	Fat	Carbs
Cooked Soba Japanese Noodles	19%	1%	80%
Dry Enriched Vegetable Macaroni	15%	3%	82%

Macro Nutrients

	Cooked Soba Japanese Noodles	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Energy	15.5% 449kcal	57.4% 1665kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	4.86% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	261% 340g	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	51.3% 19.5g	38g per day for Men 19-50 years
Protein	41% 23g	106% 59.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Soba Japanese Noodles	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	390% 4.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	183% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	208% 33.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.07mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	45% 0.59mg	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	7.94% 31.8μg	315% 1261μg	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	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 Soba Japanese Noodles	Dry Enriched Vegetable Macaroni	Recommended Dietary Allowance
Calcium	1.8% 18mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	4.03% 0.036mg	101% 0.91mg	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	27.2% 2.18mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	49.7% 209mg	420mg per day for Men 19-50 years
Manganese	73.8% 1.7mg	758% 17.4mg	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	16% 113mg	75% 526mg	700mg per day for Men 19-50 years
Potassium	4.67% 159mg	38% 1293mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	18% 272mg	13% 195mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	31.3% 3.45mg	11mg per day for Men 19-50 years
Water	8.95% 331g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Soba Japanese Noodles VS Dry Enriched Vegetable Macaroni per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Soba Japanese Noodles versus 1 lb of Dry Enriched Vegetable Macaroni to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 lb of Dry Enriched Vegetable Macaroni contains 11 times more Vitamin B1, 20.2 times more Vitamin B2, 14.4 times more Vitamin B3, 3.2 times more Vitamin B5, 3.2 times more Vitamin B6 and 39.7 times more Vitamin B9 than Cooked Soba Japanese Noodles.
• 1 pound of Cooked Soba Japanese Noodles have insufficient amounts of Vitamin B9
• Both Cooked Soba Japanese Noodles as well as Dry Enriched Vegetable Macaroni have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Cooked Soba Japanese Noodles has 1.4 times more Sodium than Dry Enriched Vegetable Macaroni.
• While 1 lb of Dry Enriched Vegetable Macaroni contains 8.5 times more Calcium, 25 times more Copper, 8.9 times more Iron, 5.1 times more Magnesium, 10.3 times more Manganese, 4.6 times more Phosphorus, 8.1 times more Potassium and 6.3 times more Zinc than Cooked Soba Japanese Noodles.
• 1 pound of Cooked Soba Japanese Noodles lack sufficient amounts of Calcium, Copper, Potassium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dry Enriched Vegetable Macaroni contains 3.7 times more Energy, 24.5 times more Omega 3, 13 times more Omega 6, 3.5 times more Carbohydrate and 2.6 times more Protein than Cooked Soba Japanese Noodles.
• 1 pound of Cooked Soba Japanese Noodles provide inadequate amounts of Omega 3 and Omega 6