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

Macros Ratio

	Protein	Fat	Carbs
Cooked Soba Japanese Noodles	19%	1%	80%
Chow Mein	9%	39%	52%

Macro Nutrients

	Cooked Soba Japanese Noodles	Chow Mein	Recommended Dietary Allowance
Energy	15.5% 449kcal	73.7% 2136kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	99% 96g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	96% 30.6g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	27.8% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	93% 15.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	222% 289g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	80% 30.4g	38g per day for Men 19-50 years
Protein	41% 23g	88% 49.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Soba Japanese Noodles	Chow Mein	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	214% 2.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	139% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.07mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	15% 0.2mg	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	142% 567μg	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	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Soba Japanese Noodles	Chow Mein	Recommended Dietary Allowance
Calcium	1.8% 18mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	4.03% 0.036mg	62.5% 0.56mg	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	365% 29mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	73.8% 1.7mg	114% 2.6mg	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	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	4.67% 159mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	NA	235% 129μg	55μg per day for Men 19-50 years
Sodium	18% 272mg	262% 3928mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	33.4% 3.67mg	11mg per day for Men 19-50 years
Water	8.95% 331g	0.19% 7.17g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Soba Japanese Noodles VS Chow Mein per 1 lb

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

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

• 1 lb of Chow Mein Chinese Noodles contains 6 times more Vitamin B1, 15.3 times more Vitamin B2, 9.2 times more Vitamin B3 and 17.9 times more Vitamin B9 than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles and Chow Mein provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cooked Soba Japanese Noodles have insufficient amounts of Vitamin B9
• Both Cooked Soba Japanese Noodles as well as Chow Mein Chinese Noodles 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 Chow Mein:

• 1 lb of Chow Mein Chinese Noodles contains 15.5 times more Copper, 13.4 times more Iron, 2.1 times more Magnesium, 1.5 times more Manganese, 3.9 times more Phosphorus, 2.9 times more Potassium, 14.4 times more Sodium and 6.8 times more Zinc than Cooked Soba Japanese Noodles.
• 1 pound of Cooked Soba Japanese Noodles lack sufficient amounts of Copper, Potassium and Zinc
• Both Cooked Soba Japanese Noodles as well as Chow Mein Chinese Noodles lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Chow Mein Chinese Noodles contains 4.8 times more Energy, 212.4 times more Fat, 354.6 times more Saturated Fat, 49 times more Omega 3, 119.8 times more Omega 6, 3 times more Carbohydrate and 2.2 times more Protein than Cooked Soba Japanese Noodles.
• 1 pound of Cooked Soba Japanese Noodles provide inadequate amounts of Omega 3 and Omega 6